WOD
A.1 Press – 10, 10, 10
A.2
3-6-9-12-9-6-3
Power Clean & Jerk #135/#95
Burpee Box Jump Overs
A.3
3 Rounds
10 Pillar Hold w/ Alternating Reach
10 Pillar Plank to Press Ups
10 Medball to Toes
Post loads and times to comments.
WOD
A.1 Back Squat – 10, 10, 10
A.2
5 Rounds
Run 400M
30 AbMat Sit Ups
10 Deadlifts #205/#155
(25:00 Cap)
Target 15:00 – 20:00
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Partner WOD
In Teams of 2:
40-30-20
Ring Dips
Calorie Row
V-Ups
5 Rounds
30 Alternating DB Snatch #50/#35
20 DB Step Ups #50/#35
10 Rounds
60 Double Unders/120 Singles
20 Hand Release Push Ups
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
In 5:00
Run 400M
Then…
AMRAP
12 Front Squats #75/#55
6 Burpee Box Jump Overs
Rest 5:00
In 5:00
Run 400M
Then..
AMRAP
9 Front Squats #95/#65
6 Burpee Box Jump Overs
A.3
100 Unbroken AbMat Sit Ups
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WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
20 Minute AMRAP
4 HSPU/6 L-Sit Press
6 Strict Pull Ups
8 KB Swings #70/#53
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