WOD
A.1 Bench Press – 8, 8, 8, 8
A.2
5 Rounds x 3:00 AMRAP
12 Ground to OH #45/#25
30 Single Unders
12 Bumper Plate Reverse Lunges #45/#25
30 Single Unders
Rest 1:00 Between AMRAPs
A.3
2 x 50 Unbroken Weighted Sit Ups #50/#25
Post loads and rounds to comments.
WOD
First Class at 12:00pm
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
19 Minute AMRAP
12 Burpees
25 Air Squats
A.3
3 x 1:00 Plank
Rest :30
Post loads and rounds to comments.
WOD
A.1 Press – 8, 8, 8, 8
A.2
15 Minute AMRAP
5 Strict Pull Ups
10 DB Clean & Jerk #50/#35
20 Cal Row
A.3
3 x :30 Hollow Hold
Post loads and rounds to comments.
WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
27-21-15-9
Wall Balls
Ball Slams
A.3
200 AbMat Sit Ups
Post loads and times to comments.
Partner WOD
In Teams of 2:
(In 30:00 or Less)
80 Deadlift, Run 400M
60 Hang Power Clean, Run 400M
40 Push Press, Run 400M
RX: #155/#105
Row 2k
40 Push Jerk, Run 400M
60 Hang Power Clean, Run 400M
80 Deadlift, Run 400M
RX: #135/#95
Post partners and times to comments.
