WOD
A.1 Bench Press – Establish a 3RM, Max Reps @ 80% of 3RM
A.2
5 Rounds
Every 3 Minutes
Run 200M
5 Power Clean #205/#135
15 Push Ups
Keep rounds within 6 seconds of each other.
A.3
100 Ab Mat Sit Ups
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WOD
A.1 Pendlay Row – 4 x 8 Across
A.2
45 Reps
Shoulder Press #95/#65
Front Squat
At 10:00 minute mark…
25 KB Swings
25 Goblet Squats
20 KB Swings
20 Goblet Suats
At 20:00 minute mark…
21-15-9
Hollow Rocks
Super Mans
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WOD
A.1 Back Squat – 8, 8, 8, 8
A.2
Death By Power Clean and Burpee Pull Up
Do 1 Power Clean and 1 Burpee Pull Up the first minute, 2 the second minute, 3 the third and so on. Add 1 Rep per minute.
A.3
100 Evil Wheels
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WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
3 Rounds
Row/Run 500M
6 Strict Chin Ups
10 Hand Release Push Ups
20 Sit Ups
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WOD
A.1 Press – 8, 8, 8, 8
A.2
12 Minute AMRAP
6 Hang Power Snatch #75/#55
6 Box Jumps Overs “20
Do not touch the box
A.3
6 x :15 L-Sits
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WOD
In Teams of 2:
Run 1200M
Row 120 Calories
120 Air Squats
120 Push Ups
Run 800M
Row 80 Calories
80 Air Squats
80 Push Ups
Run 400M
Row 40 Calories
40 Air Squats
40 Push Ups
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
8 Box Jumps
4 Hang Power Clean #135/#95
2 HSPU/ 1 Wall Walks, :10 Second Handstand Hold or 8 Push Ups
A.3
15 Minute EMOM
Minute 1: 20 Ab Mat Sit Ups/ 15 GHDSU
Minute 2: Run 200M
Minute 3: 20 Supermans/ 20 Back Extensions
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