WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
21-18-15-12
Chest 2 Bar Pull Ups
DB Push Press #35/#20
20 DB Front Rack Lunge
A.3
3 Rounds
25 Ab Mat Sit Ups
25 Supermans
25 Flutter Kicks
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WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
15 Deadlifts #185/#135
35 Ab Mat Sit Ups
12 Deadlifts
30 Ab Mat Sit Ups
9 Deadlifts
25 Ab Mat Sit Ups
6 Deadlifts
20 Ab Mat Sit Ups
3 Deadlifts
15 Ab Mat Sit Ups
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Partner WOD
In Teams of 2:
5 Rounds
Run 800M
30 Toes 2 Bar
20 Hang Power Snatches #115/#80
*T2B and Hang Power Snatch are not to be divided into sets any less than 5 at a time per partner.
(45 Minute Time Cap)
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WOD
A.1 Bench Press – 1Rm
8 Ring Rows between each set. Elevate feet for added benefit.
A.2
2 Rounds
Run 800M
50 Burpees
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WOD
A.1 Front Rack Lunge – 10, 10, 10 (Each Leg)
A.2
25:00 Minute AMRAP
15 Wall Balls
15 DB Push Press #35/#20
30 Double Unders (90 Singles)
A.3
3 x 30 Hollow Rocks
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WOD
A.1 Hang Power Clean – 2, 2, 2, 2, 2
A.2
“Mini Pennies”
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Run 200M
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Run 200M
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Run 200M
6 Squat Cleans
9 Chest 2 Bar Pull Ups
Post loads and times to comments.
