WOD
A.1 Deadlift – 10, 10, 10
A.2
3 Minute AMRAP
10 OH Squats #95/#65
10 Chest to Bar Pull Ups
Rest 3:00 Minutes
3 Minute AMRAP
12 OH Squats #95/#65
12 Chest to Bar Pull Ups
Rest 3:00 Minutes
3:00 Minute AMRAP
14 OH Squat #95/#65
14 Chest to Bar Pull Ups
Post loads and rounds to comments.
WOD
A.1 Press – 20RM
A.2
7 Rounds
Row 250M
15 Box Jumps
15 Wall Balls
A.3
200 AbMat Sit Ups
Post loads and times to comments.
WOD
A.1 Back Squat – 20RM
A.2
3 Rounds
10 Power Clean #155/#105
Row 30 Calories
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
Partner WOD
In Teams of 2:
30 Minute AMRAP
10 DB Reps #50/#35
20 Calorie Row
0:00 – 10:00
10 Dumbbell Snatches
10:00 – 20:00
10 Dumbbell Hang Clean and Jerks
20:00 – 30:00
10 Single Dumbbell Thrusters
Post partners and reps to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
7 Rounds
7 Burpees
7 Toes to Bar
7 Box Jump Overs
7 KB Swings
A.3
3 Rounds
7 SA Arnold Press (e)
:30 Plank
15 GHDSU/ 15 Weighted Sit Ups
Post loads and times to comments.
