WOD
A.1
5 Rounds
5 Power Clean
A.2
50-40-30-20-10
KB Swings #70/#53
Assault Bike
(25:00 Cap)
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WOD
A.1
3 Rounds
10 Bench Press
10 DB Pull Overs
A.2
50 Box Jumps
800m Run
30 Deadlifts #225/#155
800m Run
50 Box Jumps
(20:00 Cap)
A.3
3 Rounds
10 Weighted Deadbugs
20(e) Kneeling Band Resisted Rotations
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WOD
A.1
3 Rounds
10 Deadlifts
1:00 Superman Hold
A.2
1-2-3-4-5-6-7-8-9-10 DB Thrusters #50/#35
1–9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts
(15:00 Cap)
A.3
100 Hollow Rocks
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WOD
A.1
3 Rounds
10 Press
20 Banded Face Pull
A.2
On the 6:00 x 3
20/16 Calorie Row (1-1:30)
Run 200m (1-1:30)
20/16 Calorie Assault Bike (1-1:30)
(Scale as needed)
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
3 Rounds
10 Back Squat
20 Band Resisted Cossack Squats
A.2
15:00 AMRAP
5 Strict Pull Ups
10 Deficit Push Ups
15 KB Swings #70/#53
A.3
20 Zercher Standing Posterior Flex
10(e) Teapot
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Partner WOD
In Teams of 2:
30:00 AMRAP
40/30 Cal Bike
40 Lateral Burpee Over Bar
40 Hang Power Cleans #135/#95
40 Toes to Bar
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WOD
A.1
5 Rounds
5 Bench Press
10 DB Fly
A.2
750m Row/30 Thrusters
500m Row/20 Thrusters
250m Row/10 Thrusters
RX: #75/#55
(15:00 Cap)
A.3
3 Rounds
10 Candlesticks
15(e) Banded Zercher Side Bends
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WOD
A.1
5 Rounds
3 Power Snatch
3 Snatch Grip Hang High Pull
A.2
2 Rounds of:
2:00 AMRAP
12 Air Squats
9 Hang Power Cleans #95/#65
Rest 2:00
2:00 AMRAP
6 Bar Over Burpees
12 Air Squats
Rest 2:00
2:00 AMRAP
9 Hang Power Cleans #95/#65
6 Bar Over Burpees
Rest 2:00
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WOD
A.1
5 Rounds
5 Deadlifts
10 DB RDL
A.2
7 Rounds
11 Bodyweight Deadlifts
100m Sprint
(15:00 Cap)
A.3
50 Evil Wheels
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