WOD
A.1
5 Rounds
5 Press
20 Banded Face Pull
A.2
Run 400m
30 Power Cleans #135/#95
Run 400m
15 Power Clean & Jerk #115/#85
Run 400m
30 Shoulder to OH #95/#65
Run 400m
(20:00 Cap)
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Back Squats
8(e) Bench Adduction
A.2
15:00 AMRAP
5 Deadlift #275/#185
10 Deficit Push Ups
20 30 degree DB Lunge #35/#20
A.3
4 Rounds
25 AbMat Sit Ups
:45 Plank
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
5 Rounds
Row 1000M
10 HSPU/ 20 L-Sit DB Press #35/#20
20 Ring Dips
30 Push Ups
300 Double Unders/600 Singles
12 Rope Climbs
30 Power Snatch #135/#95
(Do not partition)
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
10 DB Fly
A.2
15:00 AMRAP
10 Plate Ground to OH
20 SA DB Push Press – alt as needed
30 KB Swings #70/#53
A.3
3 Rounds
Max Plate Curls
30 Banded Tricep Extension
Post loads and rounds to comments.
WOD
A.1
4 x 6 Front Rack Barbell Step Up
A.2
Row 500m/450m
15-12-9-6-3
Front Squat #135/#95
Box Jumps
Row 500m/450m
Post loads and times to comments.
WOD
A.1
5 Round
3 Deadlift
:30 Superman Hold
A.2
3-6-9-12-15
Power Cleans #115/#85
Bike Calories/Row(6, 9, 12, 15, 18)
Push Jerks
Bike Calories/Row(6, 9, 12, 15, 18)
(18:00 Cap)
A.3
3 Rounds
10 Pillar Hold w/ alt Reach
10 KB Supported Deadbugs – Feet
Post loads and times to comments.