WOD
A.1 Front Squat – 2, 2, 2, 2, 2
A.2
3 Rounds
Run 400M
30 Alternating Cossack Squats*
*Advanced is using #35/#20 DB in Goblet hold.
A.3
6 x :15 L-Sits
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Partner WOD
In Teams of 2:
3 Rounds
50 Thrusters #95/#65
60 Ab Mat Sit Ups
Then…
4 Rounds
50 Push Ups
4 Rope Climbs
Then…
5 Rounds
Run 600M
40 KB Swings #70/#53
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WOD
A.1 Bench Press – 6, 6, 6, 6, 6
A.2
Run 1,000M
Row 2,000M
Run 1,000M
A.3
300 Flutter Kicks
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WOD
A.1 Pendlay Barbel Row – 12, 12, 12, 12
A.2
10 Minute AMRAP
3-6-9-12-15…
Pull Ups
DB Front Rack Lunge #35/#20
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WOD
A.1 Power Snatch – 3, 3, 3, 3, 3*
* All Reps are to be Touch and Go. Work on form and precision.
A.2
10-8-6-4-2
Clean & Jerk #135/#95
50-40-30-20-10
Air Squat
A.3
4 Rounds
20 GHDSU
20 Back Ext.
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