WOD
A.1
5 Rounds
3 Hang Power Snatch
3 Hang Snatch Pull
A.2
3 Rounds
Run 400m
12 Power Cleans #135/#95
21 Burpees
(18:00 Cap)
A.3
3 Rounds
10 Weighted Sit Ups
20 Hollow Rocks
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WOD
A.1
5 Rounds
3 Deadlifts
10 DB RDL – Double DB
A.2
150/120 Calorie Row
90 Pull Ups
60 DB Step Ups #50/#35
(Partition As Desired)
(25:00 Cap)
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WOD
A.1
5 Rounds
3 Press
20 Banded Face Pull
A.2
On the 2:00 x 8
9 KB Swings #70/#53
12 Hand Release Push Ups
21 AbMat Sit Ups
Max Calorie Row
A.3
3 Rounds
100 Flutter Kicks
10(e) Side Pillar w/ Dip
10 Supermans – Slow and controlled
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WOD
A.1
5 Rounds
3 Back Squat
20(e) Bodyweight Split Squats
A.2
3 Rounds
In 6:00
Row 500m
AMRAP in time remaining
5 Wall Balls
3 HSPU/6 DB L-Sit Press #35/#20
1 Power Clean #225/#155
Rest 3:00
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Partner WOD
In Teams of 2:
4 Rounds
Run 800m
20 Squat Cleans #155/#105
4 Rounds
Row 1000m
20 Push Jerks #135/#95
4 Rounds
50 Cal Assault Bike
20 Thrusters #95/#65
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WOD
A.1
3 Rounds
10 Bench Press
12 Heavy Standing DB Row – Use rig for support
A.2
50 KB Swings
50 Deficit Push Ups
Run 800m
40 KB Swings
40 Deficit Push Ups
Run 600m
30 KB Swings
30 Deficit Push Ups
Run 400m
20 KB Swings
20 Deficit Push Ups
Run 200m
10 KB Swings
10 Deficit Push Ups
Run 100m
RX: #70/#53
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