WOD
A.1 Squat – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
9 Hang Power Cleans #135/#95
12 Push-ups
15 Deadlifts #135/#95
A.3
3 x 1:00 Planks
Post loads and times to comments.
Partner WOD
In Teams of 2:
5 Rounds
18 Thrusters #115/#75
2 Legless Rope Climbs/ 30 Pull Ups
3 Rounds
40 Box Jumps
30 Knees to Elbows
20 HSPU
150 Wall Balls
800M Run (Together)
Post partners and times to comments.
WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
“Helen”
3 Rounds
Run 400M (Row 600M/Bike 30 Cal)
21 KB Swings
12 Pull Ups
A.3
3 x :30 Hollow Hold
Post loads and times to comments.
WOD
“Fight Gone Bad”
3 Rounds
Row for Calories
Push Press #75/#55
Box Jumps
Sumo Deadlift Highpull
Wall Balls
1:00 Minute at each station followed by 1:00 Minute rest
Post reps to comments.
WOD
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3:00 Minutes
