WOD
A.1
5 Rounds
3 Press
20 Banded Face Pulls
A.2
20:00 AMRAP
Run 1 Mile
Then AMRAP
“Cindy” in time remaining
A.3
3 x 30 Hollow Rocks
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WOD
A.1
5 Rounds
3 Back Squat
20(e) Bodyweight Bulgarian Split Squat
A.2
30-25-20-15-10 KB Swings #70/#53
10(e) KB Single Arm Deadlift
A.3
4 Rounds
20 4 – Way Deadbugs
1:00 Plank
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Partner WOD
In Teams of 2:
3 Rounds
Row 1000m/900m
60 Toes to Bar
30 Power Cleans #155/#105
Directly into 100 Bar Facing Burpees
4 Rounds
100 Cal Assault Bike
80 Air Squats
60 Sit Ups
40 DB Floor Press #50/#35
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WOD
A.1
3 Rounds
10 Bench Press
10 Standing DB Row
A.2
21-15-9
Thrusters #95/#65
Pull Ups
A.3
3 Rounds
12 Get Up Sit Ups
10 Side Pillar w/ Reach
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WOD
A.1
5 Rounds
3 Hang Power Clean
3 Hang Clean Shrug
A.2
15:00 AMRAP
9-12-15-18
DB Snatch
DB Step Back Lunge
RX: #50/#35
in the time remaining –
Max Rounds
1 Wall Walk
20 Double Unders/40 Single Unders
A.3
3 Rounds
Max Plank Hold on Rings
Rest :30
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WOD
A.1
3 Rounds
10 Deadlift
15 Weighted Back Extensions
A.2
Row 1,500m/1,350m
60 Box Jumps
30 Deadlifts #205/#145
*Partition Box Jumps and Deadlifts as desired
(15:00 Cap)
A.3
50 Evil Wheels
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