WOD
A.1 Power Clean + Hang Power – Build to a heavy set
A.2
12 Minute AMRAP
6 Single Arm DB Snatch Per Arm #55/#35
6 Burpees
6 Goblet Squats
A.3 5×1 Minute Planks
Rest :30
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WOD
A.1 Strict Press – 3, 3, 3, 3, 3
A.2
4 Rounds
4 Minute AMRAP
4 DB Hang Squat Cleans #50/#35
5 Toes2 Bar/ V-Up
6 Push Ups
Rest 1 Minute
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Partner WOD
In Teams of 2:
40 Pull Ups (static position-hanging hold)
60 OH Squats #95/#65 (static position-barbell overhead hold)
80 Push Ups (static position-plank hold)
100 Sit Ups (static position-hollow hold)
*Teammate 1 must complete half of allotted reps while Teammate 2 holds the required static position, then switch.
**5 Burpee team penalty done immediately, every time the static hold is broken or movement is stopped.
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
Row 250M
7 Hang Power Clean #115/#85
Rest :30 Seconds
A.3
Tabata
Hollow Rocks
Push Ups
Alternate rounds between HR and Push Ups until you’ve completed 16 Rounds of :20 on :10 off.
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WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
3 Rounds
Row 500M
12 Pull Ups
15 Wall Balls
12 Minute Cap
Then in 5 Minutes
1RM Power Clean & Jerk
A.3
300 Flutter Kicks
Post loads and times to comments.
