WOD
A.1 Back Squat – 10 – 8 – 6 -8 – 10
A.2
18 Minute AMRAP
30 Thrusters #95/#65
30 Box Jumps
30/21 Calorie Row
30 Toes 2 Bar
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Partner WOD
In Teams of 3
120/90 Calorie Bike
120 Box Jump Overs #24/#20
120 Thrusters #95/#65
120 Chest to Bar Pull-Ups
120 Thrusters #95/#65
120 Box Jump Overs #24/#20
120/90 Calorie Bike
Post partners and times to comments.
WOD
A.1 Bench Press – 1Rm – Work up to a Heavy Single
A.2
Run 400mM
40 Ring Rows
Run 400M
60 Push Ups
Run 400M
40 Knees 2 Elbows
Run 400M
Post loads and times to comments.
WOD
A.1 10:00 EMOM
Power Clean + Hang Power Clean
A.2 9:00 AMRAP
10 DB Box Step Up (total)
8 DB Hang Power Clean #35/#20
6 DB Shoulder to OH #35/#20
A.3
3 Rounds
20 Hollow Rock
20 Superman
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WOD
A.1
Back Squat – 1RM – Work Up to a Heavy Single
A.2
3 Rounds
3:00 AMRAP
20 Wall Ball #20/#14
10 Toes 2 Bar
Max Alternating DB Snatch #50/#35
Rest 1:00 Between Rounds
Post loads and rounds to comments.
