WOD
A.1 Deadlift – 1RM
A.2
6 Rounds
Row 200M
10 Wall Balls
A.3
3 Rounds
15 V-Ups
50 Flutter Kicks
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WOD
A.1 Power Snatch – 1RM
A.2
Row 3 x 350M, Rest :30 Between Efforts
Rest 2 Minutes
Row 6 x 70M, Rest 1 Minute Between Efforts
Rest 2 Minutes
Row 3 x 350M, Rest :30 Between Efforts
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WOD
A.1 Strict Press – 1Rm
A.2
Death by Clean & Jerk #135/#95
A.3
Death by Pull Ups
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WOD
A.1 Back Squat – 1RM
A.2
7 Rounds
7 Push Ups
7 Deadlifts #135/#95
7 Single Arm DB Snatch- Per Arm
7 Wall Balls
A.3
200 Ab Mat Sit Ups
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Partner WOD
In teams of 3:
7 Rounds
21 Hang Power Cleans #135/#95
90 Box Jumps
45 Pull Ups
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WOD
A.1 Bench Press – 5, 5, 5, 5, 5,
A.2
10 Minute EMOM
1 Power Clean
1 Hang Power Clean
1 Thruster
Add weight each round.
A.3
Run 8 x 50 OT:30
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WOD
A.1
Power Snatch – 2, 2, 2, 2, 2, 2
A.2
20 Minute AMRAP
10 Push Press #95/#65
10 KB Swings
10 Box Jumps
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WOD
A.1 Deadlift -5, 5, 5, 5, 5
A.2
5 Rounds
Row 300M
9 Burpees
Rest 2 Minutes.
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