WOD
A.1 Power Jerk – 5, 5, 5, 5, 5
A.2
8 Minute AMRAP
10 DB Thrusters #50/#35
30 Double Unders
A.3
100 Push Ups
10 Minute Cap
Post loads and rounds to comments.
WOD
A.1 Back Squat – Work up to a Heavy Single, Max Reps @ 80%
A.2
4 Rounds
3:00M AMRAP
Row 250M
20 DB Snatch #50/#35
Max Burpees
Rest 2:00M
A.3 Handstand Hold – Accumulate 3:00M
9:00 Minute Cap
Post loads and rounds to comments.
WOD
A.1 Hang Snatch – 5, 5, 5, 5, 5
A.2
15 Minute AMRAP
5 Power Snatch #115/#75
10 Toes 2 Bar
15 Wall Balls
A.3
40 Strict Pull Ups/60 Ring Rows
Post loads and rounds to comments.
Partner WOD
40 Minute Cap
In Teams of 2:
30-20-10
Clean & Jerk #155/#105
Chest 2 Bar Pull Ups
2 Rounds
60 Calorie Row
30 HSPU
3 Rounds
Run 800M
8 Front Squats #205/#145
Post partners and times to comments.
WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
30-24-18-12
Goblet Squats
Weighted Sit Ups
Calorie Row
A.3
Accumulate 5 Minute of Push Plank
Keep glutes tight and scapula activated. No sagging bellies.
12 Minute Cap
Post loads and times to comments.
WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
“Diane”
21-15-9
Deadlift #225/#155
HSPU
A.3
Accumulate 3:00 Minutes of an active hang pull up. Engage your lats and scapula with arms locked out at elbows.
Post loads and times to comments.
