WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
9 Minute AMRAP
2-4-6-8-10-12…..
Burpees
Hang Power Cleans #115/#75
Ascending ladder by 2 reps each round.
A.3
3 x 1 Minute Planks
Post loads and rounds to comments.
WOD
A.1 Front Squat – 3RM
A.2
3 Rounds
Row 500M
20 Deadlifts #115/#75
20 Shoulder 2 OH #115/#75
A.3
3 Ronds
:30 Second Hollow Hold
:30 Superman Hold
Post loads and times to comments.
Partner WOD
In Teams of 2:
Complete Each Exercise Starting at 2 Reps and Increasing by 2 Reps Each Round for 14 Minutes
Burps Box Overs
KB Swings
Hollow Rocks
Post partners and rounds to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
5 Minutes
Run 800M
Max Clean & Jerks #185/#155
Rest 2 Minutes
Run 800M
Max Power Snatch #155/#105
A.3
3 Rounds
30 Hollow Rocks
30 Supermans
Post loads and reps to comments.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
4 Rounds
20 DB Snatch (10R+10L)
20 Alternating Lunge
15/10 True Push Ups
Row 500M
Post loads and times to comments.
