WOD
A.1 Front Rack Lunge – 12, 12, 12, 12
A.2
10 Minute AMRAP
10 Hang Power Cleans #95/#65
20 Air Squats
A.3
3 x 1:00 Sandbag Hold
Post loads and rounds to comments.
WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
AMRAP 5:
30 x 10 Meter Shuttle Run
AMRAP in time remaining:
3 Power Snatches #135/#95
6 Barbell Facing Burpees
rest 5 minutes
AMRAP 5:
30 x 10 Meter Shuttle Run
AMRAP in time remaining:
3 Power Snatches #135/#95
6 Barbell Facing Burpees
A.3 50 Evil Wheels
Post loads and rounds to comments.
WOD
A.1 Split Jerk – 3, 3, 3, 3, 3
A.2
5 Rounds
1:00 200M Run
1:00 Wallballs
1:00 Double Unders / Single Unders
1:00 Rest
Post loads nd reps to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
9 Pull Ups
4 Power Snatches #95/#65
5 Thrusters #95/#65
A.3
3 x 30 Hollow Rocks
Post loads and rounds to comments.
Partner WOD
In Teams of 2
800M Run
6 Rope Climbs
18 Squat Cleans #135/#95
800M Run
6 Rope Climbs
24 Squat Cleans #135/#95
800M Run
6 Rope Climbs
30 Squat Cleans #135/#95
Post partners and times to comments.
