WOD
A.1 Barbell Cycling
AMRAP :20s – Clusters #115/#80
Rest :40s
AMRAP :40s – Clusters #135/#95
Rest 1:20
AMRAP 1:00 – Clusters #165/#110
Rest 1:20
AMRAP :40s – Clusters #135/#95
Rest :40s
AMRAP :20s – Clusters #115/#80
A.2
Ascending Ladder for 7:00…
3 Thrusters #95/#65, 3 Barbell-Facing Burpees
6 Thrusters #95/#65, 6 Barbell-Facing Burpees
9 Thrusters #95/#65, 9 Barbell-Facing Burpees
12 Thrusters #95/#65, 12 Barbell-Facing Burpees
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
100 Calorie Row
100 DB Snatches #50/#35
100 Lateral Barbell Burpees
100 Thrusters #115/#80
100 Lateral Barbell Burpees
100 DB Snatches #50/#35
100 Calorie Row
Post partners and times to comments.
WOD
A.1 Bench Press – 8, 8, 8, 8 ( If you were here Thursday this is a chance do light bench work to aid in recovery. OR you could work on pull ups/weighted pull ups)
A.2
5 Rounds
21 Air Squats
15/12 Cal Row
9 DB Snatch #50/#35
A.3
3 Rounds
30 Hip Bridges
30 Ab Mat Sit Ups
Post loads and times to comments.
WOD
A.1 3 Position Power Clean + Jerk OT 2:00 x 6 (12:00)
High Hang, Hang, From the Floor + Jerk
A.2
In Teams of 3
At the 0:00
AMRAP 7: Back Squats
50 Reps – #135/#95
50 Reps – #185/#135
Time Remaining, Max reps – #225/#155
Rest 3:00
At the 10:00
AMRAP 7: Bench Press
50 Reps – #135/#95
50 Reps – #155#/105
Time remaining, Max reps – #185/#135
Rest 3:00
At the 20:00
AMRAP 7: Deadlift
50 Reps – #185/#135
50 Reps – #225/#155
Time remaining, Max reps – #275/#185
Post loads and reps to comments.
WOD
A.1 Strict Press – 8, 8, 8, 8
A.2
Row 500M
30 Wall Balls
30 Box Jumps
Row 500M
30 KB Swings
Row 500M
30 KB Swings
Row 500M
30 Wall Balls
30 Box Jumps
A.3
30-25-20-15-10
Ab Mat Sit Ups
Supermans
Pot loads and times to comments.
