WOD
A.1 Back Squat – 10, 10, 10
A.2
20 Squat Clean & Jerk #95/#65
Run 200M
15 Squat Clean & Jerk #135/#95
Run 400M
10 Squat Clean & Jerk #155/#105
Run 600M
A.3
3 Rounds
10 (e) Standing Teapot
20 KB Swings
Use a heavier weight than usual
Post loads and times to comments.
WOD
Run 800M
100 Double Unders/200 Singles
80 Wall Balls
60 Push Ups
Run 400M
20 HSPU/L-Sit DB Press #40/#25
10 Power Cleans #185/#125
5 Bar Muscle Ups/ 20 Pull Ups
Run 200M
Post times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
30 KB Swings
16 DB Step Ups #50/#35
Run 200M
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WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
4 Minute AMRAP
5 Hang Power Snatch #115/#85
10 Bar Facing Burpees
Rest 2 Minutes
4 Minute AMRAP
10 Power Cleans #135/#95
20 Wall Balls
Rest 2 Minutes
4 Minute AMRAP
15 Box Jumps Overs
30 KB Swings
A.3
3 Rounds
20 Contralateral Deadbugs
:30 Superman Hold
Post loads and rounds to comments.
WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
20 Minute AMRAP
8 Rounds
3 Strict Pull Ups (no kipping. Ring rows is sub)
12 Push Ups
9 Air Squats
4 Rounds
6 Strict Pull Ups
12 Push Ups
19 Air Squats
2 Rounds
12 Strict Pull Ups
24 Push Ups
48 Air Squats
1 Round
24 Strict Pull Ups
48 Push Ups
96 Air Squats
Post loads and rounds to comments.
