WOD
A.1 2 Hang Power Clean + 1 Power Clean- AHAP
A.2
5 Rounds
6 Thrusters #95/#65
6 Burpees Over the Barbell
A.3
3 x 1 Minute Planks
Post loads and times to comments.
WOD
A.1 Front Rack Lunges 4 x 12, climbing
A.2
21-15-9
Pull Ups
KB Swings
Wall Balls
A.3
Run 1 Mile AFAP
Post loads and times to comments.
WOD
A.1 Press 3, 3, 3, 3, 3
A.2
3 Rounds
Run 400M
15 Pull Ups
10 Hang Power Clean #135/#95
A.3
100 Ab Mat Sit Ups
Post loads and times to comments.
WOD
A.1 Front Squat 3RM, Max Reps @ 80% of 3RM
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes
Your score is your total time including built in rest periods.
Post loads and times to comments.
30 Minute Time Cap
Each Partner Must Complete:
500M Row
40 Push Ups
40 Pull Ups
15 Shoulder to Overhead #135/#95
Then….
100 KB Swings
80 Wall Balls
60 Power Snatch #75/#55
40 Back Squats #135/#95
Partition Reps as Needed between Partners.
WOD
A.1 Strict Press 8, 8, 8, 8
A.2
12 Minute AMRAP
12 KB Swings
12 Push Ups
12 Goblet Squats
12 Ab Mat Sit Ups
A.3
Evil Wheels 3 x 15
Ring Planks 3 x :45 seconds, Rest :60 seconds
