WOD
A.1
Power Snatch 2, 2, 2, 2, 2
15 Kb Swings after each set – These are meant to be heavy
A.2
12 Minute AMRAP
6 Power Snatch #75/#55
6 Pull Ups
6 Burpees
A.3
3 Rounds
20 Hollow Rocks
20 Supermans
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Partner WOD
In Teams of 2:
One partner works at a time.
50 – 40 – 30 – 20 – 10
Pull Ups
Kb Swings
Rest 2 Minutes
Then..
50 – 40 – 30 – 20 – 10
Thrusters #95/#65
Box Jumps
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WOD
“Danny”
20 Minute AMRAP
30 Box Jumps
20 Push Press #115/#75
30 Pull Ups
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
10-8-6-4-2
Front Squat #165/#115
Bar Over Burpees
A.3
“Short Tosh”
3 Rounds
Row 50M
Row 100M
Row 200M
Rest 1:1
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WOD
A.1 Power Clean + Hang Power Clean 1+1 – Build up to a heavy set
A.2
3 Rounds
1 Minute Per Station
Calorie Row
Box Jumps
Push Press #75/#55
Med Ball Sit Ups
Rest 1 Minute
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WOD
A.1
Bench Press – 3, 3, 3, 3, 3
A.2
3 Rounds
21 KB Swings
21 Jump Squats
14 Alternating Lunges
14 Sit Ups
7 Burpees
7 Chest 2 Bar Pull Ups
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Partner WOD
“Angie” Plus
100 Pull Ups
100 Squats
100 Push Ups
100 Sit Ups
100 Power Cleans #135/#95
Run 800m
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