WOD
A.1 Bench Press – 1RM
A.2
10 Minute AMRAP
50 Barbell Facing Burpees
100 Double Unders
30 Squat Clean Thrusters #115/#80
A.3
3 Rounds
15 GHDSU
15 Back Extensions
Post loads and rounds to comments.
WOD
A.1 Front Squat 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
40 Walking Lunge (Bodyweight)
50 Sit Ups
Max Calorie Row
Rest 5 Minutes
5 Minute AMRAP
20 Dumbbell Walking Lunge #50/#35
50 Sit Ups
Max Calorie Row
Rest 5 Minutes
5 Minute AMRAP
40 Walking Lunge (Bodyweight)
50 Sit Ups
Max Calorie Row
Post loads and rounds to comments.
WOD
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
18 Minute AMRAP
200M Run
15 Wallballs
12 Alternating Dumbbell Snatches #50/#35
9 Toes to Bar
Post loads and rounds to comments.
WOD
A.1 Press – 1RM
A.2
50/35 Calorie Row
40 Kettlebell Swings
30 Push Presses #115/#80
40 Kettlebell Swings
50/35 Calorie Row
A.3
3 Rounds
:10 L – Sit Hang
30 band Pull Aparts
Post loads and times to comments.
WOD
A.1 Squat Clean – OTM x 9
Minute 1 – 3 Squat Cleans 75% of 1RM Squat Clean
Minute 2 – 2 Squat Cleans 80% of 1RM Squat Clean
Minute 3 – 1 Squat Clean 85% of 1RM Squat Clean
Repeat this wave pattern for 2 additional rounds, for a total of 3 waves (9 minutes)
A.2
“Elizabeth”
21-15-9
Squat Cleans #135/#95
Ring Dips
A.3
100 Ab Mat Sit Ups Unbroken
Post loads and times to comments.
