WOD
A.1 Push Press – 5, 5, 5, 5, 5
A.2
12:00 Minute AMRAP
3 -6 -9 -12….
Pull Ups
Power Cleans #115/#85
Barbell Facing Burpees
A.3
6 x :10 L – Sit
Rest as needed.
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
Run 1000M
2 Rounds Double “DT”
Run 1000M
2 Rounds Double “DT”
Run 1000M
2 Rounds Double “DT”
Run 1000M
Double “DT”:
24 Deadlifts #155/#105
18 Hang Power Cleans
12 Push Jerks
Partners split reps evenly. One partner works at a time.
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
3 Back Squats @60% of 1RM
7 Nurpees
A.3
50 Weighted AB Mat Sit Ups #50/#25
Post loads and rounds to comments.
WOD
A.1 Hang Power Snatch – 3, 3, 3, 3, 3
A.2
5 Rounds
Run 400M
30 KB Swings
20 Push Ups
A.3
L – Sits
3 x :20
Post loads and times to comments.
WOD
A.1 Pendlay Barbell Row – 4 x 12*
*12 Inverted Ring Rows Super Set
A.2
5 Rounds
5 Front Squats #165/#110
15 Plate Hops
Run 200M
Rest 2:00 Minutes
Post loads and times to comments.
