WOD
A.1
Power Clean 1RM
A.2
On the Minute x 5
10 Wall Balls
Max Power Snatch #75/#55
Rest 2:00
On the Minute x 4
10 Wall Balls
Max Power Snatch #95/#65
Rest 2:00
On the Minute x 3
10 Wall Balls #115/#85
Score is total Reps
A.3
3 Rounds
20 Ipsilateral Deadbugs
10 Plate Rotations
10 Side Pillar w/ Dip
Post loads and reps to comments.
WOD
A.1
Deadlift – 1RM
A.2
0:00 – 12:00
Run 800m
Then….
AMRAP
12 Box Jumps
10 Push Ups
8 Toes to Bar
12:00 – 22:00
Run 400m
Then…
AMRAP
10 Box Jumps
8 Push Ups
6 Toes to Bar
22:00 – 30:00
Run 200m
Then…
AMRAP
8 Box Jumps
6 Push Ups
4 Toes to Bar
Post loads and reps to comments.
WOD
A.1
Press – 1RM
A.2
12:00 EMOM
Minute 1: Max Chin Ups
Minute 2: Max Reps Ubroken Alt DB Goblet Step Ups
Minute 3: Rest
A.3
3 Rounds
10 Seated DB Arnold Press
30 Band Pull Aparts
Post loads and chin ups to comments.
WOD
A.1
Back Squat – 1RM
A.2
12:00 AMRAP
9 Hang Power Clean
6 Thrusters
Run 200m
A.3
5 x 1:00 Sandbag Hold
Rest :30
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
4 Rounds
8 Deadlifts #250/#175
3 Rope Climbs
Run 600m
Partner 1: 8-16-3
Partner 2: Run
Switch when partner 2 returns from run.
Post partners and times to comments.