WOD
A.1 Deadlift – 7, 7, 7, 7
A.2
3 Rounds
15 Deadlifts #205/#125
7 HSPU/15 Push Ups
3 Rounds
7 Strict Toes to Bar
10 (e) Banded Lateral Lunge Position Twists
SA DB Farmers Carry – 2 Lengths of gym
Post loads and times to comments.
WOD
A.1 Press – 7, 7, 7, 7
A.2
5 Rounds
Run 400M
30 KB Swings (AHAP)
A.3
3 Rounds
20 Banded Good Mornings
10 Seated Medball Throws
Post loads and times to comments.
WOD
A.1 Back Squat – 7, 7, 7, 7, 7
A.2
4 Minute AMRAP
2 Rounds
21 Front Squats #95/#65
21 Pull Ups
Max Jumping Lunge
Rest 3:00
4 Minute AMRAP
2 Rounds
15 Front Squats #115/#80
15 Pull Ups
Max Jumping Lunge
Rest 3:00
4 Minute AMRAP
9 Front Squats #135/#95
9 Pull Ups
Max Jumping Lunge
Post loads and lunges to comments.
WOD
25 Clean & Jerks #95/#65
20 Pull Ups
20 Clean & Jerks #95/#65
15 Pull Ups
15 Clean & Jerks #95/#65
10 Pull Ups
21-15-9
Front Squat #115/#75
30 Push Ups
3 Rounds
20 KB Swings
Run 400M
Post times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
150/125 Calorie Row
Every 3:00
3 Power Snatch #105/#75
4 OH Squat #105/#75
5 Chest to Bar Pull Ups
Post loads and times to comments.
