WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
20 Minute AMRAP
7 Power Cleans #135/#95
7 Buprees
Run 200M
Post loads and rounds to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
9 Minute AMRAP
30/24 Calorie Row
30 Hand Release Push Ups
30 Alternating Dumbbell Power Snatches #50/#35
A.3
3 x 1:00 Minute Sandbag Hold
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Partner WOD
In Teams of 2:
300 Wall Balls
4000M Run
5000M Row
Partition work however you want. Both partners working at all times.
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
9 Power Cleans #155/#105
9 Front Squats
9 Push Jerk
27 Barbell Facing Burpees
6 Power Cleans
6 Front Squats
6 Push Jerk
18 Barbell Facing Burpees
3 Power Cleans
3 Front Squats
3 Push Jerk
9 Barbell Facing Burpees
A.3
Accumulate 1:00 Minute L – Sit in as few sets as possible.
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
100-80-60-40-20: Double Unders/ Singles
50-40-30-20-10: Ab Mat Sit Ups
25-20-15-10-5: Deadlifts #155/#105
Post loads and times to comments.
