WOD
A.1 Power Clean – 3, 3, 3, 3, 3
A.2
3 Rounds
Run 500M
15 DB Squat Clean Thrusters #45/#20
Post loads and times to comments.
Partner WOD
In Teams of 3:
3 Rounds
100 Bench Press #135/#95
100 Calorie Row
Post partners and times to comments.
WOD
A.1 Bench Press – 2, 2, 2, 2, 2
5 Strict Pull Ups after each round
A.2
12 Minute AMRAP
21 HR Push Ups
12 DB Step Ups
Run 200M
Post loads and rounds to comments.
WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
1 Minute Max Front Squats
1 Minute Max Burpees
1 Minute Max Double Unders
Rest 3 Minutes
1 Minute Max Front Squats
1 Minute Max Burpees
1 Minute Max Double Unders
Rest 5 Minutes
1 Minute Max Front Squats
1 Minute Max Burpees
1 Minute Max Double Unders
**Go Heavy for Power
**Barbell only or light weight for Fitness/Endurance
Post loads and reps to comments.
WOD
A.1 Strict Press – 5, 5, 5, 5, 5
A.2
10 Rounds
5 C2B Pull Ups
10 KB Swings
Run 200M
A.3
3 Rounds
25 Weighted Sit Ups
30 Banded Good Mornings
Post loads and times to comments.
