WOD
A.1 Snatch (Power or Full) – Heavy Single for the Day
A.2
5 Rounds
Every 3:00 Minute for 15:00 Minutes
10 Alternating DB Snatch #50/#35
15 Wall Balls
10 Burpees
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WOD
A.1
5 Rounds
3 Power Clean @ 85% (Challenging Weight. No Touch and Go)
2:00 Minute Max Effort Row for distance
Rest 2:00
A.2
5 Rounds
Run 400M
Rest 3:00 Minutes
Post loads loads, meters rowed, fastest and slowest 400M to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
12 DB Step Up #35/#20
10 DB Deadlift #35/#20
8 Toes 2 Bar
A.3
Planks 3 x Max
Rest 2:00 Minutes
Post loads, rounds and longest planks to comments.
Partner WOD
In Teams of 3:
3 Rounds
75 Squat Cleans
Row 1,000 M
Rd. 1: #95/#65
Rd. 2: #115/#80
Rd. 3: #135/#95
Post partners and times to comments.
WOD
A.1 Bench Press – 3, 3, 3, 3, 3*
*Perform 20 Banded Pull Aparts between sets.
A.2
3 Rounds
Run 400M
30 V-Ups
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