WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
5 Front Squats #95/#65
5 Push Ups
10 Med Ball Russian Twists
A.3
Tabata Row
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WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
7 Rounds
7 Burpees with an Air Squat
7 Push Press #95/#65
7 Barbell Lunge- Per Leg #95/#65
7 V-Ups
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WOD
A.1 Press – 5, 5, 5, 5, 5
A.2
21-15-9
OH Squats #95/#65
Pull Ups
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WOD
A.1 Front Squat – 5, 5, 5, 5, 5
A.2
5 Rounds
Row 200M
20 KB Swings
10 Goblet Squats
A.3
3 Rounds
10 V-Ups
20 Supermans
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WOD
A.1 Power Clean – 1RM
A.2
30 Ground to Overhead #95/#65
30 Pull Ups
Run 200M
20 Ground to Overhead
20 Pull Ups
Run 200M
10 Ground to Overhead
10 Pull Ups
Run 200M
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Partner WOD
Teams of 3:
P1: Run 400M
P2: 25 Thrusters #95/#65
P3: 15 Burpee Box Jumps
Then immediately perform simultaneously….
100 Ab Mat Sit Ups
60 Hang Squat Cleans #65/#45
40 Push Ups
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