WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
10-9-8-7-6-5-4-3-2-1 KB Swing (AHAP)
10 x 50 Singles
A.3
3 Rounds
10 Medball Seated Throw
20 Russian Twist
Post loads and times to comments.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
21 Deadlifts #155/#105
Run 200M
21 Lateral Barbell Burpees
Run 200M
15 Deadlifts
Run 200M
15 Lateral Barbell Burpees
Run 200M
9 Deadlifts
Run 200M
9 Lateral Barbell Burpees
Run 200M
Post loads and times to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
3 Rounds “Cindy”
12 Clusters #95/#65
3 Rounds “Cindy”
9 Clusters
3 Rounds “Cindy”
6 Clusters
Rest 2:00
Run 1 Mile
“Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats
Post loads and times to comments.
WOD
A.1 Squat – 3, 3, 3, 3, 3
A.2
50 Air Squats
30-25-20-15-10 Double Unders/75-60-45-30-15 Singles
25-20-15-10-5 Knees to Chest
50 Air Squats
A.3
3 Rounds
10(e) Get Up Sit Up
20 Russian Twists
Post loads and times to comments.
Partner WOD
Run 400M (Together)
30-20-10
Thrusters #75/#55
Pull Ups
Run 400M (Together)
30-20-10
Thrusters #75/#55
Pull Ups
Run 400M (Together)
3 Rounds
150 Double Unders/300 Singles
14 Power Cleans #185/#135
30-20-10
Ring Dips
Toes to Bar
Post partners and times to comments.
