WOD
A.1 Back Squat – Work up to a Heavy Single.
A.2
5 Rounds
5 Squats @70%
5 Box Jumps #30/#24
A.3
3 x :20 Second Back Extension Hold
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WOD
A.1 10 x 1 Split Jerk – Work up to a heavy single. Rest about :90 seconds between reps.
A.2
5 Rounds
3 Minute AMRAP
5 Ground 2 OH #155/#115
6 Push Ups
9 Chest 2 Bar Pull Ups
Rest 1 Minute Between Rounds.
A.3
300 Flutter Kicks
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Partner WOD
In Teams of 2:
800M Farmers Carry- As a team complete 800M before moving onto….
100 Pull Ups
200 Push Ups
300 Goblet Squats #53/#36
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
Row 1,000M
3 Rounds
40 Ab Mat Sit Ups
20 Supermans
Then..
Row 1,000M
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WOD
A.1
Power Clean – Work up to a 1RM
A.2
10 Rounds
Every :30 Complete 3 TnG Power Clean @ 60% of today’s 1RM
A.3
8 Rounds
5 SDHP #115/#75
8 Box Jumps #30/#24
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WOD
A.1 Push Jerk – 3, 3, 3, 3, 3
A.2
20-18-16-14-12-10-8-6-4-2
DB Snatch
Push Ups
Double Unders/ 3:1 Single Unders
A.3
3 x 1 Minute Planks
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