WOD
A.1
3 Rounds
10 Press
10 DB Scaption Raise
A.2
5:00 AMRAP
Run 200m
4 Strict Pull Ups/8 Ring Rows
Rest 2:00
5:00 AMRAP
Run 200m
8 Push Ups
Rest 2:00
5:00 AMRAP
Run 200m
16 Air Squats
Post loads and rounds to comments.
WOD
A.1
3 Rounds
10 Back Squat
5 Strict Pull Ups/10 Ring Rows
A.2
15:00 AMRAP
30 KB Swings #70/#53
30 Cal Row
A.3
3 Rounds
10 Pillar Plank to Press Up
:30(e) Side Pillar
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
Run 1 Mile
40 Power Snatch #95/#65
30 Box Jump Overs
40 Clean & Jerks #95/#65
30 Box Jump Overs
30 Power Snatch #115/#85
30 Box Jump Overs
30 Clean & Jerks #115/#85
30 Box Jump Overs
20 Power Snatch #135/#95
30 Box Jump Overs
20 Clean & Jerks #135/#95
30 Box Jump Overs
Run 1 Mile
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Row – AHAP (Go Heavy)
A.2
6 Rounds
Run 200m
20 Hollow Rocks
10 DB Push Press (L) #50/#35
10 DB Push Press (R) #50/#35
10 Ring Rows
1:00 Jump Rope
Post loads and times to comments.
WOD
A.1
5×3 Hang Power Snatch
A.2
10:00 AMRAP
2 Strict Chest to Bar Pull Ups
4 Push Ups
6 Sit Ups
8 Air Squats
A.3
3 Rounds
60 Flutter Kicks
40 Toe Touch Crunch
20 Russian Twist
Post loads and rounds to comments.
WOD
A.1
5 Rounds
5 Deadlift
10(e) Single Leg Bench Supported RDL
A.2
Run 400m
4 ROunds
5 DB Front Squats #50/#35
5 Strict Pull Ups
A.3
50 Evil Wheels
Post loads and times to comments.
