WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
21-15-9
Pull Ups
Thrusters #95/#65
Box Jumps
KB Swings
A.3
50 – 35 – 20
Ab Mat Sit Ups
Back Extensions
Post loads and times to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5, 5
A.2
2 Rounds
21 Deadlift #225/#145
15 Front Squats #185/#135
9 Power Snatch #135/#95
Use one barbell, change the weights.
A.3
Tabata Row :20/:10
Post loads, times and lowest scores to comments.
Partner WOD
20 Minute AMRAP
In Teams of 2:
12 Calorie Row
12 Power Snatch #95/#65
12 Wallballs
12 Toes 2 Bar
*Full rounds, then change partners.
Post partners and rounds to comments.
WOD
A.1 Bench Press – 6, 6, 6, 6, 6
A.2
20 Minute AMRAP
12 Toes2Bar
12 Box Jumps 24″/20″
12 Shoulder 2 OH #115/#85
Post loads and rounds to comments.
WOD
With a running Clock
A.1 Row 150/100 Calories
Rest 10 Minutes
A.2
21-15-9
Deadlift #225/#155
42-30-18
Wall Balls
Post times to comments.
