WOD
3 Rounds
9 Squat Cleans #115/#75
15 Push Press #115/#75
10 Rounds
20 Air Squats
20/15 Calorie Row
5 Rounds
12 Ring Dips
12 Pull Ups
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WOD
A.1 Bench Press – 10, 10, 10
A.2
10 Rounds
15 Wall Balls
Run 200M
A.3
4 Rounds
25 AbMat Sit Ups
10 Pillar Plank to Press Up
Post loads and times to comments.
WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
10 Minute AMRAP
10 (e) Bodyweight Bulgarian Split Squat
5 Box Jumps
15 KB Swings #70/#53
A.3
3×30 Hollow Rocks
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WOD
A.1 Deadlift – 10, 10, 10
A.2
3 Rounds
50 Double Unders/100 Singles
10 Toes to Bar
Rest 2:00
3 Rounds
50 Double Unders/100 Singles
15 Chest to Bar Pull Ups
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WOD
A.1 Press – 10, 10, 10
A.2
8 Rounds
22/18 Calorie Row
8 Burpee Box Jump Overs 30/24
Rest :45
A.3
3 Rounds
10 DB Floor Press
10 Double DB Row
5 (e) Alternating DB Curls
5 Double DB Curls
(Use same DB’s for all exercises)
Post loads and times to comments.
