WOD
A.1
4×12 Barbell Back Rack Reverse Lunge
A.2
75 Power Snatch #75/#55
A.3
5 Rounds
10 Evil Wheels
20 Hollow Rocks
10(e) Sid Pillar w/ Reach
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Deadlifts
8(e) Single Banded DB RDL
A.2
8 Rounds
:20 On/:40 Off
Max Calorie Row or Bike
(8:00 Total)
Rest 1:00
8 Rounds
:20 On/ :10 Off
Air Squats
(4:00 Total)
Rest 1:00
8 Rounds
:20 On/:10 Off
Plate Ground to OH #45/#25
(4:00 Total)
Rest 1:00
8 Rounds
:20 On/:10 Off
Plate OH Lunge
(4:00 Total)
Rest 1:00
8 Rounds
:20 On/:40 Off
Max Cal Row or Bike
Post loads and reps to comments.
WOD
A.1
3 Rounds
10 Press
12 Seated Lateral DB Raise
A.2
6 Rounds
30 Hollow Rocks
12 DB Push Press (R)
12 DB Push Press (L)
7 Strict Pull Ups
6 High Box Jumps
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Back Squats
8 Double DB RDL
A.2
7 Rounds
Run 400m
10 Burpees
10 DB Hang Clean & Jerk #35/#20
A.3
3 Rounds
20 Deadbugs
10(e) Side Pillar w/ Reach
Post loads and times to comments.
Partner WOD
In Teams of 2:
Complete 100 DB Thrusters #50/#35
P.1 Performs Thrusters
P.2 Performs 8 Burpees
5 Rounds
20 Cal Assault Bike
50-40-30-20-10 KB Swings #53/#36
(Don’t drop your KB’s. Place them on the floor when finished your reps.)
5 Rounds
Run 400m
30-24-18-12-6 Toes to Bar
Post partners and times to comments.
