WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
21-15-9
Chest 2 Bar Pull Ups
Box Jump Overs
A.3
3 Rounds
:30 GHDSU Hold
1:00 Back Extension Hold
20 Glute Bridges
30 Band Pull Aparts
Post loads and times to comments.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
5 Rounds
10 Power Cleans #135/#95
10 Barbell Facing Burpees
A.3
Accumulate 3:00 Minute of Single Arm OH DB Carry.
Post loads and times to comments.
Partner WOD
Row 2,000M
40-32-18
Toes 2 Bar
(Partner Hangs From Bar)
Wall Ball
(Partner Holds Deadlift Bar)
Deadlift #185/#125
(Partner Holds Push Up Plank)
Row 2,000M
Post partners and times to comments.
WOD
A.1 Bench Press – 6, 6, 6, 6, 6
A.2
3 Rounds
3:00 Minute AMRAP
15 KB Swings
15 Calorie Row
Rest 2:00 Minutes
A.3
14 Minute Cap
Accumulate 5 Minutes Farmers Carry/Hold KB or DB AHAP
Post loads and rounds to comments.
WOD
A.1 Back Squat – 6, 6, 6, 6, 6
A.2
20-15-10-5
Box Jump Overs
Front Squats #115/#80
A.3
100 Ab Mat Sit Ups
Post loads and times to comments.
