WOD
A.1 Front Squat – 3, 3, 3, 3, 3
A.2
20 Minute AMRAP
4 Strict Pull Ups
8 Push Ups
12 KB Swings
A.3
30 Hollow Rocks
40 GHDSU
50 Ab Mat Sit Ups
Post loads and rounds to comments.
WOD
A.1 Power Snatch – 2, 2, 2, 2, 2
A.2
Every 3:00 Minutes x 4 Rounds (12:00 Minutes)
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Presses #115/#80
Post loads and reps to comments.
WOD
A.1 Strict Press – 4, 4, 4, 4, 4
A.2
5 Rounds
Run 200M
30 Double Unders/ 60 Singles
9 Hang Squat Cleans #115/#80
A.3
21-18-15-12-9
Weighted Ab Mat Sit Ups
Weighted Back Extensions
Post loads and times to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
18 Minute AMRAP
18 Calorie Row
15 Wall Balls
12 DB Snatch #50/#35
9 Toes 2 Bar
Post loads and rounds to comments.
Partner WOD
In Teams of 3:
5 Rounds
Run 600M
60 Box Jump Overs
60 Front Squats **
**Round 1 – Front Squats loaded at #115/#80
Round 2 – Front Squats loaded at #135#/95
Round 3 – Front Squats loaded at #155/#105
Round 4 – Front Squats loaded at #185/#135
Round 5 – Front Squats loaded at #205/#145
Post partners and rounds to comments.
