WOD
A.1
3 Rounds
20 DB Lunge
Start Heavy (Heavier than 5/16/24) and decrease weight each round. Do not rest between rounds.
Grab 3 pairs of DB’s. Perform 10 Lunges out and 10 Lunges back. Pick up next set of DB’s and repeat. Decrease weight. Do not rest.
A.2
5 Rounds
30/24 Calorie Row
10 Burpees
30 AbMat Sit Ups
10 Burpees
(25:00 Cap)
A.3
3 Rounds
30 Hollow Rocks
20(e) Lunge Position Band Resisted Rotations
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlifts
:30 Superman Hold
A.2
8 Rounds
5 Power Cleans #155/#105
30 Double Unders
Run 100m
(18:00 Cap)
A.3
3 Rounds
20 Hack Twist
20 Ipsilateral Deadbugs
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Press
20 Banded Face Pulls
A.2
4:00 AMRAP
3 Rounds
7 Push Press #95/#65
7 Front Squats
7 Pull Ups
Time Remaining: Max Cal Row
Rest 2:00
4:00 AMRAP
3 Rounds
5 Push Press #115/#85
5 Front Squats
5 Pull Ups
Time Remaining: Max Cal Row
Rest 2:00
4:00 AMRAP
3 Rounds
3 Push Press #135/#95
3 Front Squats
3 Pull Ups
Time Remaining: Max Cal Row
Score is Calories Rowed
Post loads and calories to comments.
WOD
A.1
5 Rounds
5 Back Squats
5 Strict Pull Ups
A.2
10 Rounds
10 Alt DB Snatch #50/#35
10 Box Jumps
10 Push Ups
(18:00 Cap)
A.3
9 Strict Toes to Bar
15 Weighted Sit Ups
21 V-Ups
Post loads and times to comments.
Partner WOD
In Teams of 2:
7 Rounds
Partner 1: 20 Wall Balls
Partner 2: 20/15 Cals Assault Bike
Partners work at same time.
Run 1 Mile
5 Rounds
40 Hang Power Snatch #95/#65
40 Box Jumps
Post partners and times to comments.