WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
13 Minute AMRAP
55 Barbell Facing Burpees
55 Pull Ups
55 Calorie Row
55 Handstand Pushups
A.3
5 Rounds
:10 L-Sit
15 Ab Mat Sit Ups
Post loads and reps to comments.
A.1 Pendlay Barbell Row – 8, 8, 8, 8
A.2
AMRAP 18:
3 KB Swings #53/#35
3 Box Jump Overs 24/20
200m Row
6 KB Swings #53/#35
6 Box Jump Overs 24/20
200m Row
9 KB Swings #53/#35
9 Box Jump Overs 24/20
200m Row
Climbing by 3’s until cap.
Post loads and rounds to comments.
WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
At the 0:00 Part #1
AMRAP 5: Push Press
21 Repetitions – #135/#95
21 Repetitions – #155/#105
Time Remaining, Max reps – #185/#135
Rest 3:00
At the 8:00 Part #2
AMRAP 5: Front Squat
21 Repetitions –#135/#95
21 Repetitions – #155/#105
Time Remaining, Max reps – #185/#135
Rest 3:00
At the 16:00 Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – #135/#95
21 Repetitions – #155/#105
Time Remaining, Max reps – #185/#135
Post loads and reps to comments.
WOD
A.1 Strict Press – 3, 3, 3, 3, 3
A.2
OT 4:00 Minute x 5
12 Toes 2 Bar
16 Deadlifts #135/#95
12 Lateral Burpees Over the Bar
A.3
100 Ab Mat Sit Ups
Post loads to comments slowest rounds to comments.
