WOD
A.1
5 Rounds
5 Back Squat
7 Strict Pull Ups
A.2
3 Rounds
20 Burpee Pull Ups
30 DB Goblet Squat #70/#50
20 Box Jumps
A.3
3 Round
10 V-Ups
1:00 Ring Plank
20 Leg Lifts Over DB
(20:00 Cap)
Post loads and times to comments.
Partner WOD
In teams of 2:
5 Rounds
12 Power Cleans #185/#125
40 KB Swings #70/#53
30 Single Arm KB Lunge #70/#53
40 Cal Assault Bike
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
10 DB Pull Over
A.2
21-18-15-12-9
Power Snatch #75/#55
Box Jump
(15:00 Cap)
A.3
3 Rounds
10-15 GHSU
10(e) Teapots
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Power Cleans
10(e) DB Split Squat
A.2
10-9-8-7-6-5-4-3-2-1
DB Front Squats
30 Double Unders/60 Singles
Directly into…
400m DB Farmers Carry
(18:00 Cap)
A.3
3 Rounds
100 Flutter Kicks
:45 Plank
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlift
8(e) Single Leg Banded DB RDL
A.2
12:00 AMRAP
10 Strict Pull Ups
25 KB Swings #70/#53
25 Calorie Bike/Row
A.3
3 Rounds
20 Weighted Deadbugs
10(e) Side Pillar w/ Reach
Post loads and rounds to comments.
WOD
A.1
5 Rounds
3 Press
30 Banded Shrug
A.2
8 Rounds
8 V-Ups
Run 200m
16 Push Ups – HR
Run 200m
(20:00 Cap)
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Back Squat
30 DB Calf Raise
A.2
3 x 3:00 AMRAP
Power Clean
Burpee Over Rower
Max Cal Row
Rest 3:00
Rd 1: 15 Reps (#115/#85)
Rd 2: 12 Reps (#135/#95)
Rd 3: 9 Reps (#155/#105)
A.3
3 Rounds
:30 Supine Chinese Plank
20 Russian Twist
10 Plate Sit Ups
Post loads and reps in comments.
Partner WOD
In Teams of 2:
Run 1200-800-600m
30 Thrusters #95/#65
10 Rope Climbs
(35:00 Cap)
Post partners and times to comments.
WOD
A.1
4 Rounds
7 Bench Press
10 DB Hex Press
A.2
8 Rounds
8 Alt Db Snatch #50/#35
8 Push Ups
8 Box Jumps
8 Push Ups
(18:00 Cap)
A.3
3 Rounds
20 Alt DB Hammer Curls
20 Banded OH Tricep Extension
Post loads and times to comments.
WOD
A.1
5 x 3 Hang Power Snatch
A.2
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
RX: #115/#80
*Choose weights accordingly. Score is total burpees.
A.3
3 Rounds
30 Hollow Rocks
30 Contralateral Deadbugs
Post loads and scores to comments.