WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
10 Wall Balls
10 Box Jumps
Run 100M
A.3
3 x 1 Minute Planks
Post loads and rounds to comments.
WOD
A.1 Back Squat – 5, 5, 5, 5, 5
A.2 Open WOD 16.5
21-18-15-12-9-6-3
Thrusters #95/#65
Bar Facing Burpees
Post loads and times to comments.
Partner WOD
In Teams of 2:
4 Rounds (Partner 1 does 2 rounds then Partner 2 does 2 rounds)
6 Power Cleans #135/#95
6 Bar Facing Burpees
4 Rounds
6 Jerks #135/#95
9 Box Jumps
4 Rounds
6 Thrusters #135/#95
12 Pull Ups
2 Rounds (Partner 1 does 1 Partner 2 does 1)
9 Power Cleans #135/#95
12 Bar Facing Burpees
2 Rounds
9 Jerks #135/#95
15 Box Jumps
2 Rounds
9 Thrusters #135/#95
18 Pull Ups
Post partners and times to comments.
It’s the little details that are vital. Little things make big things happen.
John Wooden-
WOD
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
21-15-9
Calorie Row
Wall Ball
Hang Power Clean #115/#75
Med Ball Sit Up
Post loads and times to comments.
WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
Run 800m
30 Push Jerks #115/#75
Run 400
20 Push Press #115/#75
Run 200
10 Strict Press #115/#75
A.3
3 x 1 Minute Planks
Post loads and times to comments.
