WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
16 Minute EMOM
Minute 1: 15 SDHP
Minute 2: 15 Wall Balls
Minute 3: 15 Calorie Row
Minute 4: :30 Hand Stand Hold
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WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
Row 300M
12 DB Push Press #45/#35
16 DB Step Back Lunges (DB hanging at sides)
A.3
L-Sit Accumulate :90 in 5:00 Minutes.
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WOD
A.1 Front Squat – 5, 5, 5, 5, 5
A.2
21/15 Calorie Row, 15 Power Cleans, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Front Squats, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Push Jerks, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Front Squats, 9 Bar Facing Burpees
21/15 Calorie Row, 15 Power Cleans, 9 Bar Facing Burpees
A.3
Pendlay Row 4 x 12
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WOD
Open WOD 17.3
Prior to 8 Minutes, complete:
3 Rounds
6 Chest 2 Bar Pull Ups
6 Squat Snatches #96/#65
3 Rounds
7 Chest 2 Bar Pull Ups
5 Squat Snatches #135/#95
Prior to 12:00 Minutes, complete 3 rounds:
8 Chest 2 Bar Pull Ups
4 Squat Snatches #185/#135
Prior to 16:00 Minutes, complete 3 rounds:
9 Chest 2 Bar Pull Ups
3 Squat Snatch #225/#155
Prior to 20:00 Minutes, complete 3 rounds:
10 Chest 2 Bar Pull Ups
2 Squat Snatch #245/#175
Prior to 24:00 Minutes, complete 3 rounds:
11 Chest 2 Bar Pull Ups #265/#185
Scaled:
Jumping Chin Over Pull Ups
#45/#35
#75/#55
#95/#65
#115/#75
#135/95
#155/105
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Partner WOD
In Teams of 2:
(40 Minute Cap)
3 Rounds
40 Calorie Row
30 Power Snatch #75/#55
Then…
80 HSPU
40 Back Squats #225/#155
60 Pull Ups
Then…
4 Rounds
22 Bar Facing Burpees
18 Power Cleans #155/#105
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WOD
A.1 Bench Press – 10, 10, 10, 10
A.2
20:00 Minute AMRAP
15 Snatch #105/#75
20/15 Calorie Row
12 Snatch
20/15 Calorie ROw
9 Snatch
20/15 Calorie ROw
6 Snatch
20/15 Calorie Row
A.3
Accumulate 5 Minutes KB/DB Farmers Carry/Hold AHAP
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