WOD
A.1
5 Rounds
3 Press
12 Seated Lateral DB Raise
A.2
Run 800m
Row 1000m
Row 800m
A.3
Accumulate 1:00 L-Sit
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Back Squat
10 DB Step Up
A.2
3 Rounds
Run 400m
21 KB Swings
12 Pull Ups
A.3
3 Rounds
30 Hollow Rocks
30 AbMat Sit Ups
Post loads and times to comments.
Partner WOD
In Teams of 2:
5 Rounds
Run 400m
10 Burpees
18 Toes to Bar
10 Burpees
30 Box Jumps
10 Burpees
40 KB Swings
10 Burpees
3 Rounds
Run 600m
20 Power Snatch #135/#95
Post partners and times to comments.
WOD
A.1
4 Rounds
7 Bench Press
10 DB Pull Over
A.2
4 Rounds
15 DB Floor Press
15/12 Cal Row
60 Double Unders/120 Singles
A.3
3 Rounds
10 Medball Seated Throws
100 Flutter Kicks
Post loads and times to comments.
WOD
A.1
4 Rounds
10(e) DB Split Squat
12(e) Standing Single Arm DB Row
30 Banded Shrugs
A.2
5 Rounds
10 Power Cleans #155/#105
10 Burpee Box Jumps
(15:00 Cap)
A.3
3 Rounds
10 Barbell Curls
10 Barbell Reverse Curls
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Deadlift
A.2
Row 500m/450m
Run 400m
30 Thrusters #75/#55
Rest 2:00
Row 500m/450m
Run 400m
20 Thrusters #95/#65
Rest 2:00
Row 500m/450m
Run 400m
10 Thrusters #115/#75
A.3
3 Rounds
20 Alt V-Ups
20 Russian Twist
Post loads and times to comments.
