WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
1/2 “Cindy”
10 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats
A.3
6 x :15 L-Sits
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WOD
A.1 Squat – 2, 2, 2, 2, 2
A. 16.1
20 Minute AMRAP
25′ OH Walking Lunge #95/#65
8 Burpees
25′ OH Walking Lunge
8 Chest 2 Bar Pull Ups
(Scale to Front Rack Lunges and Jumping Chin Over Bar Pull Ups)
5′ of Lunge = 1 Rep
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Partner WOD
100 Calorie Row
100 KB Swings
100 Wall Balls
30 Pull Ups
75 Deadlifts #205/#135
30 Pull Ups
100 Wall Balls
100 KB Swings
100 Calorie Row
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
10-9-8-7-6-5-4-3-2-1
Wall Balls
Push Ups
Nurpees
V-Ups
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
Row 300M
30 Power Cleans #95/#65
Row 300M
30 Front Squats #95/#65
Row 300M
30 Shoulder 2 OH #95/#65
A.3
50 Weighted Sit Ups
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
4 Rounds
21 KB Swings
15 Box Jumps
9 Pull Ups
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