WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
4 Minute AMRAP
27 Hang Power Cleans #95/#65
27 Burpees Over Bar
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans #115/#85
21 Burpees Over Bar
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans #135/#95
15 Burpees Over Bar
15/12 Calorie Row
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WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
Run 1,000M (Row 1,500M/Bike 75Cal)
50 Thrusters #45/#35
30 Pull Ups
A.3
200 AbMat Sit Ups
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Partner WOD
In Teams of 2:
4 Rounds
Run 800M (together)
5 Rounds (Each)
3 Power Clean
6 Push Ups
9 Air Squats
RX: rd 1- #115/#85, rd 2 – #135/#95, rd 3 – #155/#105, rd 4 – #175/#115
Then at the end of cycle – 2 Rope Climb (30 Pull Ups)
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
12 Minute Ladder
3 Shoulder to OH #95/#65
3 Box Jump Overs
3 Toes 2 Bar
6 Shoulder to OH
6 Box Jump Overs
6 Toes 2 Bar
9, 9, 9
12……..
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