WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
3 Rounds
21 Calorie Row
15 Bar Facing Burpees
9 Power Snatch #135/#95
A.3
L-Sits
3 x :20
Post loads and times to comments.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
5 Minute Window
Run 600M
1 Round 5 Pull Ups, 10 Push Ups, 15 Squats
AMRAP
Power Clean & Jerk #135/#95
Rest 5 Minutes
5 Minute Window
Run 400M
2 Rounds 5 Pull Ups, 10 Push Ups, 15 Squats
AMRAP
Power Clean & Jerk #155/#105
Rest 5 Minutes
5 Minute Window
Run 200M
3 Rounds 5 Pull Ups, 10 Push Ups, 15 Squats
AMRAP
Power Clean & Jerk #185/#155
Post loads and reps per round in comments.
Partner WOD
In Teams of 2:
100-80-60-40-20-10
Pull Ups
OH Walking Lunge #45/#25
Sit Ups
Post partners and times to comments.
WOD
A.1 Bench Press – Heavy Single, Max Reps @80% of Todays 1RM
A.2
8 Minute AMRAP
10 Deadlift #115/#85
10 Push Ups
A.3
2 Rounds
30 GHDSU
:30 Hollow Hold
Post loads, reps and rounds to comments.
WOD
A.1 Back Squat – Heavy Single, Max Reps @80% of Today’s 1RM
A.2
30-20-10
Thrusters #95/#65
Run 400M
Post loads, reps and times to comments.
WOD
A.1 Pendlay Barbell Row – 8, 8, 8, 8, 8
A.2
10 Minute AMRAP
5 Power Snatch #95/#65
10 Pull Ups
15 Box Jumps
A.3
4 x 1 Minute Plank
Rest as needed.
Post loads and rounds to comments.