WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
15 Minute AMRAP
10 Deadlift #135/#95
10 Ring Rows
Run 100M
A.3
5 x 1 Minute Plank
Post loads and rounds to comments.
WOD
A.1 Power Snatch – 2, 2, 2, 2, 2
A.2
20-18-16-14-12-10-8-6-4-2
Push Ups
10-9-8-7-6-5-4-3-2-1
Power Cleans
Post loads and times to comments.
WOD
A.1 Back Squat – Find a new 1RM
A.2
5 Rounds
12 OH Walking Lunge #45/#25
9 Box Jump #24/#20
6 Power Snatch #115/#85
A.3
4 x :15 L-Sits
Post loads and times to comments.
WOD
A.1 Deadlift – Find a new 1Rm
A.2
3 Rounds
Run 800M
25 OH Plate Sit Ups #25/#10
30 Kb Swings
30 Minute Time Cap
Post loads and times to comments.
WOD
A.1 Strict Press – work up to a 1RM
A.2
3 Rounds
Run 300M
10 Squat Cleans #135/#95
10 Pull Ups/ Inverted Ring Rows
A.3
3 x 20 Weighted Ab Mat Sit Ups
3 x 20 Supermans
Post loads and times to comments.
WOD
In Teams of 3:
50-40-30-20-10
Hang Power Cleans #135/#95
Front Squats #135/#95
Push Jerks#135/#95
Following each round the team will run 200M together.
Post partners and times to comments.
