WOD
A.1 Back Squat 2, 2, 2, 2, 2
A.2
10 Minute Window
Run 1 Mile
Max Power Clean & Jerk #135/#95
Rest 3 Minutes
7 Minute Window
Run 800M
Max Power Snatch #115/#75
Rest 3 Minutes
4 Minute Window
Run 400M
Max Thruster #95/#65
Post loads and reps to comments.
WOD
A.1 Push Jerk 4, 4, 4, 4, 4
A.2
3 Rounds
4 Minute AMRAP
2 DB Single Arm Thrusters (per arm) #40/#20
4 Power Cleans #115/#75
6 KB Swings
Rest 1 Minute Between Rounds.
Post loads and reps to comments.
WOD
A.1 9 Minute EMOM
3 Power Clean + 3 Front Squat
A.2
Run 400M
16 Air Squats
16 Pull Ups
16 Alt. Single Arm DB Snatch
Run 300M
12 Air Squats
12 Pull Ups
12 Alt. Single Arm DB Snatch
Run 200M
8 Air Squats
8 Pull Ups
8 Alt. Single Arm DB Snatch
Post loads and times to comments.
Partner WOD
30 Power Clean #155/#105
50 Toes 2 Bar
60 Box Jumps
30 Pull Ups
60 Push Press #115/#80
30 Thrusters #95/#65
30 Burpees
80 OH Walking Lunge #45/#25
Post partners and times to comments.
WOD
A.1 Bench Press 5, 5, 5, 5, 5
A.2
3 Rounds
Run 400M
10 Pendlay Barbell Rows #135/#95
10 Front Squats #135/#95
Post loads and times to comments.
