WOD
A.1
4 Rounds
7 Press
10(e) 1/2 Kneeling DB Arnold Press
A.2
5 x 3:00 AMRAP
3 Power Clean #135/#95
6 Push Ups
9 Air Squats
Rest 1:00
A.3
50 Evil Wheels
Post loads and rounds to comments.
WOD
A.1
4 Rounds
7 Squat
8(e) Single Leg DB RDL
A.2
6 Rounds
3 Back Squat @82.5% of 3RM 2 weeks ago
6 Strict Pull Ups
9 Box Jumps #24/#20
A.3
3 Rounds
20 Deadbugs
1:00 Plank
Post loads and times to comments.
Partner WOD
In Teams of 2:
60-50-40-30-20
Wall Balls
Calorie Row
Run 1 Mile
60-50-40-30-20
Push Ups
Supine Ring Rows(Inverted- feet on box)
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 Double DB Bent Over Row
A.2
4 Rounds
Run 200m
1 Rounds Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
10 DB Deadlift #50/#35
Run 200m
1:00 Plank
Post loads and times to comments.
WOD
A.1
3 Rounds
20 DB Lunge – Start light and increase weight with little to no rest
A.2
10 Rounds
10 Burpees
10-1 Power Clean #135/#95
(18:00 Cap)
A.3
3 Rounds
10 Dragon Flags
10(e) Side Pillar w/ Dip
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlifts
10(e) Bench Assisted DB RDL
A.2
4 Rounds
Row 500m/450m
30 Weighted Step Ups
20 Weighted Sit Ups
A.3
Accumulate 1:00 L-Sits
10(e) Teapot After each Effort
Post loads and times to comments.
