WOD
A.1
4 Rounds
8 Back Squat
12 Step Back DB Lunge
A.2
5 Rounds
Run 400m
7 Power Clean & Jerk #185/#135
Rest 1:00
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Partner WOD
In Teams of 2:
3 Rounds
30 Thrusters #95/#65
30 Up Down/Nurpees
30 Box Jumps #30/#24
3 Rounds
30 Power Snatch #95/#65
30 Cal Assault Bike
30 Toes to Bar
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WOD
A.1
5 Rounds
5 Bench Press
8 DB Pull Over
A.2
4 Rounds
Row 250/200m
10 Incline DB Bench Press
Directly into…
4 Rounds
Run 200m
Max HR Push Ups
A.3
3 Rounds
20 Hack Twists
20 Ballistic Row
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WOD
A.1
3 Rounds
20 DB Lunge
Start Heavy and decrease weight each round. Do not rest between rounds.
Grab 3 pairs of DB’s. Perform 10 Lunges out and 10 Lunges back. Pick up next set of DB’s and repeat. Decrease weight. Do not rest.
A.2
2 Sets
25/20 Calorie Row
3 Wall Walks
300m Run
15 DB Shoulder to OH #50/#35
30/24 Calorie Assault Bike
20 Burpee Box Jump Overs
(25:00 Time Cap)
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WOD
A.1
5 Rounds
5 Deadlifts
10(e) Bench Supported Single Arm RDL
A.2
12:00 AMRAP
12 Devils Press 2x#35/2x#20
36 AbMat Sit Ups
A.3
3 Rounds
:45 Plank
:20(e) Side Pillar
Little to no Rest
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