WOD
A.1 2 Power Clean + 1 Hang Squat Squat Clean – (2+1)7
A.2
3 Rounds
Row 500/Run 400M
30 Air Squats
20 Hang Power Cleans #95/#75
A.3
75 Back Extension in as few sets as possible
Post loads and times to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
10 Alternating Single Arm DB Snatch #60/#35
10 Pull Ups
A.3
4 Rounds
DB/Sandbag Hold :60 on/:60 off
Post loads and times to comments.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
50 – 40 – 30 – 20 – 10
Calories Row
KB Swings
Ab Mat Sit Ups
Post loads and times to comments.
WOD
Open WOD 17.4
13 Minute AMRAP
55 Deadlifts #225/#155 (Scaled #185/#125)
55 Wall Balls (Scaled 9′ Target)
55 Calorie Row
55 HSPU (Scaled Push Press #95/#65)
Post reps to comments.
WOD
In Teams of 2:
3 Rounds:
60 Wall Balls
60 SDLHP #75/#55
60 Box Jumps 20″
60 Push Press #75/#55
60 Calorie Row
60 Push Ups
20 Back Squat #225/#155
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
OT :90 x 7
7 Barbell Facing Burpees + 3 Hang Power Cleans Starting @ 50%
Add weight each round
A.3
Super Set:
Bicep Curls 4 x 15
Banded Tricep Ext. 4 x 20
Post loads and final weight to comments.
