WOD
A.1 Press 3Rm, Max Reps @ 80%
A.2
3 Rounds
5 HSPU
10 Penally Barbell Rows #135/#95
15 Box Jumps
Run 400M
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WOD
A.1 Power Clean – 3Rm, Max Reps @80%
A.2
Row 1,000M
100 Weighted Sit Ups
Row 500M
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WOD
A.1 Back Squat – 3Rm, Max Reps @ 80%
A.2
3 Rounds
60 Walking Lunge
20 Jumping Air Squats
Run 400M
A.3
50 Evil Wheels
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Partner WOD
Teams of 3:
100 Calorie Row, 100 Deadlifts
80 Calorie Row, 80 Hang Power Cleans
60 Calorie Row, 60 Front Squats
40 Calorie Row, 40 Push Jerks
20 Calorie Row, 20 Clusters
RX weights #135/#95
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WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
8 Minute AMRAP
5 Deadlifts #185/#125
7 Burpees
9 Weighted Sit Ups #45/#25
Rest 4 Minutes
8 Minute AMRAP
5 Deadlift
7 Burpees
9 Weighted Sit Ups
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To be idle is a short way to death and to be diligent is a way of life; foolish people are idle, wise people are diligent.
Buddha-
WOD
A.1 Back Squat – 4, 4, 4, 4, 4
A.2
5 Rounds
10 Med Ball Step Ups #20/#14
10 KB Swings
10 Goblet Squats
10 2 Count Med Ball Russian Twist
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