WOD
A.1
5 Rounds
5 Back Squat
8(e) Bench Adduction
A.2
Run 1,200m
10 Clean & Jerk #135/#95
Run 800m
10 Power Snatch #115/#85
Run 400m
10 Thrusters #95/#65
Post loads and times to comments.
Partner WOD
In Teams of 2:
3 Rounds
20 Power Cleans #185/#125
30 Burpee Box Jump Over
40/32 Calorie Assault Bike
Run 1 Mile
100/80 Calorie Row
80 Goblet Squats #70/#50
60 Pull Ups
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
12 DB Fly
A.2
Row 800m
Rest 1:00
Max DB Floor Press #50/#35
Rest 1:00
**Keep going until 50 Reps DB Floor Press completed.
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Hang Power Clean
3 Hang Clean Pull
A.2
40/30 Calorie Row
40 DB Hang Cleans
40 AbMat Sit Ups
40 DB Front Rack Step Back Lunge
40 AbMat Sit Ups
40 DB Hang Cleans
RX: #50/#35
**40 Double Unders/80 Singles after each movement.
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlifts
15 Supine Inverted Ring Rows
A.2
40-20-10
DB Snatch #50/#35
30-15-5
Toes to Bar/Hanging Knee Raise
A.3
1:00 L-Sits
10(e) Teapot after each effort.
Post loads and times to comments.
