WOD
A.1
Strict Press – 1RM – Work up to a Heavy Single
A.2
12:00 AMRAP
2 Ground to OH #95/#65
10 Box Jump
*Increase 2 reps on the ground to overhead every round*
A.3
4 x 1:00 Plank
(Weighted if Possible)
Post loads and rounds to comments.
WOD
A.1 Deadlift – 1RM (For the day – Heavy Single)
A.2
20 Minute EMOM
Odd Minutes: Calorie Row 15/12
Even Minutes: 12 Lateral Burpees Over Rower
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
Run 1 Mile
30 Power Cleans #185/#130
10 Rounds
10 Wall Balls
10 Burpees
10 V-Ups
30 Power Cleans #185/#130
Run 1 Mile
Post patterns and times to comments.
WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
15 – 12 – 9
Box Jumps
Pull Ups
Power Snatch #115/#80
A.3
3 x :30 Hollow Holds
Post loads and times to comments.
WOD
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
8 Minute AMRAP
5 DB Burpees
10 DB Walking Lunges
A.3
5 Rounds
:30 Assault Bike Sprint
:30 Rest
:30 Row Sprint
:30 Rest
Post loads and rounds to comments.
