WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
7 Rounds
4 Burpees
8 Pull Ups
12 Front Squats #95/#65
A.3
200 Ab Mat Sit Ups
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Partner WOD
In Teams of 2:
Run 1 Mile
100 Lunges
80 KB Swings
50 Burpees
20 Pull Ups
50 Burpees
80 KB Swings
100 Lunges
Run 1 Mile
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WOD
A.1 Bench Press – 3, 3, 3, 3, 3
A.2
6 Rounds
Run 200M
12 KB Swings
8 Toes 2 Bar
A.3
5 Rounds
Weighted Planks
:30 On
:10 Rest
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WOD
A.1 OTM x 10 – 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat
A.2
25 Power Snatches #95/#65
25 Chest 2 Bar Pull Ups
25 OH Squats #95/#65
25 Chest 2 Bar Pull Ups
25 Thrusters #25/#65
25 Chest 2 Bar Pull Ups
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WOD
A.1 Squat Cleans – 3, 3, 3, 3, 3
A.2
3 Rounds
Row 500M
12 Deadlift #275/#185
12 Box Jumps Overs #30/#24
A.3
50 Evil Wheels
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WOD
A.1 Push Press – 3, 3, 3, 3, 3
A.2
4 Rounds
25 Sit Ups
14 Single Arm DB Power Snatch
20 KB Swings
Run 300M
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WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
4 Rounds
Run 400M
10 Front Squats #135/#95
10 Pull Ups
10 Burpees
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Partner WOD
5 Rounds
10 Squat Cleans #185/#125
30 Pull Ups
Run 800M
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