WOD
A.1
3 Rounds
10 Back Squats
20 DB Calf Raise
A.2
On the 8:00 x 3
20 GHDSU/30 Hollow Rocks
20 Wall Balls
Run 400m
20 DB Lunge #50/#35
A.3
3 Rounds
20 Contralateral Deadbugs
10(e) Teapot
Post loads and times to comments.
Partner WOD
In Teams of 2:
3 Rounds
Run 800m #45/#25 (Run together switching who carries weight as needed)
3 Rope Climbs/9 Pull Ups
12 Thrusters #95/#65
*Each partner does 3 Rounds of Rope Climbs/Pull Ups and Thrusters
3 Rounds
20 Bar Facing Burpees
14 Deadlifts #205/#145
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Pull Over
A.2
Every 2:00 (Until 75 Reps)
20 Box Jump Overs
Max Power Snatch #75/#55
(12:00 Cap)
A.3
3 Rounds
20 Band Resisted Deadbugs
:30(e) Side Pillar
Post loads and times to comments.
WOD
A.1
Bent Over Barbell Row 4×10
A.2
Row 1000m
Run 800m
Row 500m
Run 400m
Row 250m
Run 200m
A.3
3 Rounds
30 Kneeling Band Crunch
20 Prone Knee to Elbow
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlifts
:30 Superman Hold
A.2
10 Rounds
10 Toes to Bar
10 Burpees
Run 100m
(30:00 Cap)
Post loads and times to comments.
