WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
4 x :15 L -Sits
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WOD
A.1 Strict Pull Ups – 100 **
** Sub. 100 Negatives
(20 Minute Time Cap)
A.2
15 Minute AMRAP
10 Burpees
10 SDHP #95/#65
20 Push Ups
20 Sit Ups
A.3
10 x 50M Sprints Every :30
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
4 Rounds
20 Front Squats #115/#75
20 Push Press #115/#75
20 Toes 2 Bar
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WOD
A.1 3 Power Snatch EMOM x 10 #135/#95
A.2
21-15-9
Deadlift #225/#155
Run 400 After Each Round
A.3
3 x 30 Hollow Rocks
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WOD
A.1 Clean & Jerk – Heavy Single – This is a full clean. (Squat)
A.2
3 Rounds
Run 400M
40 Ab Mat Sit Ups/ 20 GHDSU
30 Air Squats
10 Power Cleans #135/#95
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Partner WOD
In Teams of 2:
20 Minute AMRAP
Partner 1: Row 500M
Partner 2: AMRAP
6 Thrusters #95/#65
9 Box Jumps
12 KB Swings
While Partner 1 Rows Partner 2 AMRAPs.
Score is total distance rowed and total rounds.
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