WOD
A.1
5 Rounds
3 Squats
7 Strict Pull Ups
A.2
2 Sets of
3 Rounds
10 GHDSU/Toes too Bar
10 Lunge #50/#35
Run 100m
Rest 3:00 Between Sets
A.3
3 Rounds
20 Ipsilateral Deadbugs
10(e) Side Pillar w/ Dip
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Partner WOD
In Teams of 2:
3 Rounds (each)
Run 300m
12 Toes to Bar
9 Power Snatch #95/#65
Directly into….
3 Rounds (each)
Run 300m
12 Toes to Bar
6 Power Snatch #115/#85
* Switch after full rounds
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WOD
A.1
3 Rounds
10 Bench Press
20(e) Seated Banded Row – Slow and controlled w/ Pause
A.2
12:00 AMRAP
12 Box Jumps
6 Thrusters #95/#65
6 Bar Facing Burpees
A.3
3 Rounds
10 Alt DB Curls
30 Banded Tricep Extensions
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WOD
A.1
5 Rounds
2 Power Clean + 3 Hang Power Clean
A.2
5 Rounds
Run 400m
30 AbMat Sit Ups
10 Reverse Lunge (R)
10 Reverse Lunge (L)
10 Strict Pull Ups
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WOD
A.1
3 Rounds
10 Deadlifts
8(e) DB RDL
A.2
Every 2:00(Until 2,000m)
5 Toes to Bar
7 KB Swings
9/7 Push Ups
Max Distance Row
(20:00 Cap)
A.3
1:00 L-Sits
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WOD
A.1
3 Rounds
10 Press
12 Standing DB Rear Delt Fly
A.2
15-12-9
DB Hang Power Snatch (R) #50/#35
Run 300m/Run 200m/Run 100m
DB Hang Power Snatch (L)
Run 300m/Run 200m/Run 100m
Directly into…
30 Burpees
(18:00 Cap)
A.3
50 Evil Wheels
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