WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
15 Minute AMRAP
Run 200M
20 Alternating V-Ups
8 HSPU/12 Seated DB L-Sit Press #35/#20
A.3
3 Rounds
:10 Supine Ring Hold
10(e) Standing DB Row
Post loads and rounds to comments.
WOD
A.1 Press – 8, 8, 8, 8
A.2
10 Rounds
3 Clean & Jerks #135/#95
3 Bar Facing Burpees
A.3
4 Rounds
14 Deadbugs
10(e) Alt V-Ups
Post loads and times to comments.
WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
15 DB Thrusters
Run 200M
12 DB Thrusters
Run 200M
9 DB Thrusters
Run 200M
6 DB Thrusters
Run 200M
3 DB Thrusters
A.3
Accumulate 1:00 L-Sits
Post loads and times to comments.
Partner WOD
In Teams of 2:
3 Rounds
100M DB Farmers Carry
20 Hang Squat Cleans #115/#105
20 Push Press #115/#105
5 Rounds
Run 400M (together)
20 Hang Power Snatch #95/#65
5 Rounds
30 Burpees
20 Pull Ups
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
3 Rounds
15 Pull Ups
12 Box Jumps Overs
9 Thrusters #95/#65
A.3
3 Rounds (optional)
10 DB Bench Press
6 DB Arnold Press
12 DB Rear Delt Raise
Post loads and times to comments.
