WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
“Annie”
50-40-30-20-10
Double Unders*
Ab Mat Sit Ups
*Sub Tuck Jumps 1:1 for Double Unders.
WOD
A.1 Push Press – 3, 3, 3, 3, 3
A.2
5 Rounds
7 Wall Balls
14 Alternating OH Lunge #45/#25
7 Burpees
Run 100M
A.3
50 Weighted Ab Mat Sit Ups
Post loads and rounds to comments.
WOD
A.1 Bent Over Barbell Row – 4 x 8
A.2
30-20-10
Hang Power Cleans #95/#65
Burpees
Thrusters #95/#65
Calorie Row
Post loads and times to comments.
Partner WOD
20 Minute AMRAP
Each athlete performs as a relay:
9 Burpees Box Jumps #20″
9 Squat Cleans #155/#105
Then..
12 Burpee Box Jumps
12 Squat Cleans
Then…
15 Burpee Box Jumps
15 Squat Cleans
Add 3 reps to each exercise, each round.
Post partners and completed rounds to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
6 Rounds
Row 250M
5 Power Clean #185/#155
10 Box Jumps
15 Sit Ups
Post loads and times to comments.
