WOD
A.1
On The :30 Seconds x 16 (8:00 Minutes)
On each :00 – 2 Power Cleans @ 60% of 1RM Power Clean & Jerk
On each :30 – 1 Power Clean and 2 Jerks
A.2
15 Minute AMRAP
15 Box Jump Overs
12 Push Ups
5 Power Cleans #155/#105
A.3
3 Rounds
20 GHDSU
20 Back Extensions
Post loads and rounds to comments.
WOD
A.1 Press – 8, 8, 8, 8
A.2
21-18-15-12-9-6-3
Calorie Row
Strict Press #75/#55
Post loads and times to comments.
WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
Run 800M
21 KB Swings
21 Goblet Squats
Run 600M
15 KB Swings
15 Goblet Squats
Run 400M
9 KB Swings
9 Goblet Squats
A.3
3 Rounds
:20 L – Sit
20 Ab Mat Sit Ups
Post loads and times to comments.
Partner WOD
In Teams of 2:
5 Rounds
20 Power Clean & Jerk #115/#85
12 Pull Ups
Then…
4 Rounds
Run 800M
20 OH Squat #115/#85
Then…
1 Mile Barbell Carry #115/#85
(40 Minute Cap)
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
20 Minute EMOM
4 Rounds
Bike 12/10 Calories
Rest 1:00 Minute
4 Rounds
20 KB Swings
Rest 1:00 Minute
4 Rounds
45 Double Unders/ 90 Singles
Rest 1:00 Minute
4 Rounds
Run 100M
A.3
4 Rounds (Superset)
15 Bicep Curls
20 Tricep Extensions
Post loads to comments.
WOD
A.1
3:00 Minute AMRAP
21 Thrusters #75/#55
15 Barbell Facing Burpees
Max Calorie Row
Rest 3:00 Minutes
3:00 Minute AMRAP
15 Thrusters #75/#55
12 Barbell Facing Burpees
Max Calorie Row
Rest 3:00 Minutes
3:00 Minute AMRAP
12 Thrusters #75/#55
9 Barbell Facing Burpees
Max Calorie Row
A.2
Run 800M x 2
Rest 3:00 Minutes between efforts
Post calories and times to comments.