WOD
A.1 Thruster – 1RM
A.2
10-9-8-7-6-5-4-3-2-1
Thrusters #95/#65
Strict Pull Ups
Box Jumps
A.3
6 x :30 Planks
Rest :30
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
20 Minute EMOM
Minute 1: 20 M Prowler Push #270/#180 (6 Plates/4 Plates)- 1 Length of gym. Turn around.
Minute 2: 20 KB Swings
Minute 3: 10 HSPU
Minute 4: 20 DB Snatch #50/#35
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Partner WOD
In teams of 2:
Partner 1 Rows 200M as time keeper.
Partner 2 completes as many reps of the prescribed exercise as possible. Then the partners switch.
100 Thrusters
100 Pull Ups
100 KB Swings
100 Box Jumps
100 Push Ups
100 Sit Ups
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There will be no 5pm class today. Please come to an earlier class or come by 4pm. Thank you.
WOD
A.1 3 Power Snatches – EMOM x 8 (As Heavy As Form As Allows)
A.2
EMOM x 18
Alternate Between Exercises:
Row for Calories #15/#12
20 Sit Ups
Max Hand Stand Hold
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WOD
A.1 Bench Press – 2, 2, 2, 2, 2
A.2
40-30-20-10
Wall Balls
Box Jumps
A.2
3 Rounds
20 Hollow Rocks
20 Supermans
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