Partner WOD
Run 1 Mile
100 Power Clean & Jerk #135/#95
Run 1 Mile
post partners and times to comments.
WOD
A.1 Bench Press- 3, 3, 3, 3, 3
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3 100 Evil Wheels
Post loads and times to comments.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
5 Push Press #135/#95
10 Deadlift #135/#95
15 Ab Mat Sit Ups
Post loads and rounds to comments.
WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
3 Rounds
Run 400M
6 Hang Power Snatch #115/#75
8 Chest 2 Bar Pull Ups
A.3
6 x :15 Seconds L-Sits
Post loads and times to comments.
WOD
A.1 Strict Press – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
20 OH Lunge #45/#25
30 Ab Mat Sit Ups
20 Push Ups
Post loads and rounds to comments.
WOD
A.1 Back Squat- 3, 3, 3, 3, 3
A.2 15 Minute AMRAP
5 Power Clean #155/#105
5 Bar over Burpee
A.3
3 Rounds
20 Hollow Rocks
20 Supermans
Post loads and rounds to comments.
Partner WOD
In Teams of 3
20 Minute AMRAP
Partner 1: Run 200M (Pacer)
Partner 2: Row Max Calories
Partner 3: Max Reps Power Cleans #135/#95
Score is total calories rowed.
