WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes Between Rounds.
A.3
6 x :15 – :20 L-Sit
Post loads and times to comments.
WOD
A.1 Deadlift – 8, 8, 8, 8
A.2
8 Minute AMRAP
5 Pull Ups
8 OH Plate Lunges #45/#25
Rest 2 Minutes
8 Minute AMRAP
5 Push Ups
8 Thrusters #75/#55
Post loads and rounds to comments.
WOD
A.1 Press – 8, 8, 8, 8
A.2
10-9-8-7-6-5-4-3-2-1
Wall Balls
Box Jumps
A.3
200 Ab Mat Sit Ups
Post loads and times to comments.
WOD
A.1 Back Squat – 8, 8, 8, 8
A.2 “Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
A.3
50 Evil Wheels
Post loads and times to comments.
Partner WOD
7 Ronds
Run 800M
42Walking Lunges
30 Pull Ups
18 Burpees
Post partners and times to comments.
WOD
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
5 Rounds
Run 400M
20 KB Swings
10 Burpees
A.3
6 x:15-:20 Seconds L-Sits
Post loads and rounds to comments.
WOD
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
3 Power Clean #135/#95
6 HR Push Ups
9 Squats
A.3
3 Rounds
20 Hollow Rocks
40 Flutter Kicks
:60 Plank Hold
Post loads and rounds to comments.
WOD
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
Row 2k AFAP
50 Pull Ups
75 Ab Mat Sit Ups
Post loads and times to comments.