WOD
A.1
5 Rounds
5 Press
12 Seated Lateral DB Raise
A.2
3 Rounds
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps
(25:00 Cap)
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WOD
A.1
5 Rounds
5 Back Squat
5 Chin Ups
A.2
15:00 AMRAP
3 Wall Walks
15/12 Calorie Row
10 Hang Power Snatch #115/#75
A.3
3 Rounds
20 Deadbugs
20 Lunge Position Banded Rotations
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Partner WOD
In Teams of 2:
5 Rounds
Run 400m(together)
20 Burpees
10 HSPU/20 L-Sit DB Press
20 Ring Dips
14-12-10-8-6-4-2
Power Clean #205/#145
Strict Pull Ups
100 Goblet Squats #50/#35
100 Cal Assault Bike
100 Goblet Squats
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WOD
A.1
5 Rounds
3 Bench Press
10 Dips
A.2
2 Rounds
Row 750m
50 Wall Balls
A.3
Accumulate 1:00 L-Sits
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WOD
A.1
4 Rounds
20 Contralateral Deadbugs
10(e) SA KB Elevated RDL
20 Russian Twist
A.2
10:00 AMRAP
10 Power Cleans #135/#95
10 DB Lunge
A.3
Tabata
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WOD
A.1
5 Round
3 Deadlifts
8(e) Bench Adduction
A.2
Row 500m/450m
21-15-9
Box Jumps
Devils Press #35/#20
Row 500m/450m
A.3
3 Rounds
:40 Plank
:20(e) Side Pillar
:40 Static Glute Bridge
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