WOD
A.1 Pausing Front Squat – 2, 2, 2, 2, 2 (2 second pause at bottom of squat)
A.2
20 Minute AMRAP
7 Chest 2 Bar Pull Ups
4 Strict HSPU/ 7 DB Push Press
7 DB Hang Squat Cleans #50/#35
A.3
100 Ab Mat Sit Ups (Unbroken)
Post loads and rounds to comments.
WOD
A.1 Strict Press – 3RM, Max Reps @ 75%
A.2
Row 500M
3 Rounds
15 Toes 2 Bar
60 Double Unders/120 Single Under
5 Hang Power Snatches #115/#80
Row 500M
Post loads and times to comments.
WOD
A.1 Power Clean – 1RM for the Day
A.2
5 Rounds
10 Power Cleans #135/#95
10 Bar Facing Burpees
A.3
3 Rounds
20 GHDSU
25 Hollow Rocks
30 Ab Mat Sit Ups
Post load and times to comments.
WOD
A.1 Back Squat – 40 Reps @ 60% of 1RM – Try to do this in as few sets as possible.
A.2
30 Chest 2 Bar Pull Ups
50 Thrusters #45/#35
70/50 Calorie Row
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
Partner WOD
In Teams of 2:
4 Rounds
Row 400M
20 Push Press #95/#65
Then…
6 Rounds
10 Deadlift #225/#155
20 Box Jumps
30 Wallballs
Then..
8 Rounds
12 Bar Facing Burpees
10 Power Snatch #95/#65
Then..
Run 2000M
Post partners and times to comments.
