WOD
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
Row 500M
Then…
3 Rounds
10 Thrusters #95/#65
15 Push Ups
Then…
Run 600M
A.3
50 Evil Wheels
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WOD
A.1 Snatch – 1 Snatch every :30 for 8 Minutes
Use same weight across
A.2
Tabata
DB Push Press #35/#20
Rest 1 Minute
Tabata
Pull Ups
Rest 1 Minute
Tabata
GHDSU
Rest 1 Minute
Tabata
Weighted OH Lunge #45/#25
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
4 Rounds
10 Ring Dips
20 Toes 2 Bar
30 Double Unders (90 Singles)
A.3
3 x 30 Hollow Rocks
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WOD
A.1 Power Clean – Work up to heavy single or 1RM
A.2
“Grace”
30 Power Clean & Jerks #135/#95
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WOD
A.1 Squat – 2, 2, 2, 2, 2
15 Minute AMRAP
Run 200M
15 Wall Ball
15 Box Jumps
A.3
Max L-Sit
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Partner WOD
In Teams of 2:
Run 800M
2 Rounds
20 OH Squats – 20 Chest 2 Bar Pull Ups
20 Power Snatch – 20 Chest 2 Bar Pull Ups
20 Front Squats – 20 Chest 2 Bar Pull Ups
20 Squat Cleans – 20 Chest 2 Bar Pull Ups
#95/#65
Then Run 800M
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 200M
Row 12 Calories
21 Wall Balls
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