WOD
A.1 Press- 5, 5, 5, 5, 5
A.2
30-25-20 Calorie Row
25-20-15yd DB Lunge
20-15-10 Ring Dips
A.3
4×20 Medball to Toes (10L then 10R)
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WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
50-40-30-20-10 Double Unders/2:1 Singles
10-8-6-4-2 Power Snatch #115/#85
Rest 3:00
50-40-30-20-10 Double Unders/2:1 Singles
10-8-6-4-2 Squat Clean #135/#95
A.3
5 Rounds
:30 Dead Hang
Then Accumulate 3:00 Reverse Plank
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WOD
3 Rounds
10 Ground to OH #95/#65
200M Shuttle Run (50mx4)
21-15-9
Hang Squat Clean #115/#75
Toes to Bar
HSPU/ L-Sit DB Press
3 Rounds
Run 400M
3 Rounds “Cindy”
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
On the 4:00 x 8
20/15 Calorie Row
Run 200M
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
EMOM x 30
Minute 1: Row 150M
Minute 2: 3 Box Jumps 30/24
Minute 3: 3 Power Cleans #185/#125
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WOD
A.1 Press- 3, 3, 3, 3, 3
A.2
14 SA OH DB Walking Lunge #50/#35
40 Pull Ups
14 SA OH DB Walking Lunge
50 Alternating V-Ups
14 SA OH DB Walking Lunge
30 Pull Ups
14 SA OH DB Walking Lunge
40 Alternating V-Ups
14 SA OH DB Walking Lunge
20 Lateral Burpees Over DB
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