WOD
A.1 Back Squat – 2, 2, 2, 2, 2
5 Strict Pull Ups after each round
A.2
3 Rounds
10 Burpees
20 Lunges
Run 400M
A.3
3 x 1 Minute Planks
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WOD
A.1 Push Press – 2, 2, 2, 2, 2
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
3 Rounds
20 Hollow Rocks
20 Supermans
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WOD
A.1 Deadlift 5, 5, 5, 5, 5
A.2 Open WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 Toes 2 Bars
50 Double Unders
15 Squat Cleans #135/#85
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 Toes 2 Bars
50 Double Unders
13 Squat Cleans #185/#115
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 Toes 2 Bars
50 Double Unders
11 Squat Cleans #225/#145
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 Toes 2Bars
50 Double Unders
9 Squat Cleans #275/#175
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 Double Unders
7 Squat Cleans #315/#205
Stop at 20 minutes
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Partner WOD
Baby Kong
100 Calorie Row
100 Box Jumps
100 Deadlifts #185/#125
100 Deficit Push Ups
100 Hang Power Cleans #135/#95
100 Burpees
100 Double Unders
100 Pull Ups
While one partner works the other must hold a KB above their waist. If the KB dips below your waist you but perform 10 KB Swings and your partner must stop everything.
*Use same bar you deadlift with to Hang Power Clean. Strip the weights down for your Hang Power Cleans.
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Clean & Jerks #165/#115
24 Toes 2 Bar/V-Ups
9 Clean & Jerks
18 Toes 2 Bar/ V-Ups
6 Clean & Jerks
12 Toes 2 Bar/ V-Ups
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WOD
A.1 Deadlift – 2, 2, 2, 2, 2
A.2
5 Rounds
15 Push Ups
15 KB Swings
15 Wall Balls
Row 200M
A.3
300 Flutter Kicks
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