WOD
A.1
3 Rounds
10 Press
12 Seated DB Lateral Raise
A.2
3 Rounds
10 DB Cleans #50/#35
24 Alternating V-Ups
20/15 Calorie Row
Straight into…
3 Rounds
10 DB Deadlifts #50/#35
8 Toes to Bar/12 Hanging Knee Raise
20/15 Calorie Row
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Back Squat
10 DB RDL
A.2
5 Rounds
10 Thrusters #95/#65(#75/#55)
10 Chest to Bar Pull Ups
Rest 1:00
5 Rounds
7 Thrusters #135/#95(#115/#75)
7 Bar Muscle Ups/ Burpee Pull Ups
(15:00 Cap)
A.3
3 Rounds
10 Pillar Hold w/ Alt Reach
20 Band Resisted Deadbugs – Hands to Feet
Post loads and times/reps to comments.
Partner WOD
In Teams of 2:
3 Rounds
100m KB Farmers Carry
20 Cal Assault Bike
100m KB Front Rack Carry
20 Cal Assault Bike
100m SA OH KB Carry
20 Cal Assault Bike
RX: #50/#35
3 Rounds
20 Power Cleans
Run 200m (together)
20 Shoulder to OH
Run 200m
20 Power Clean & Jerk
Run 200m
RX:#135/#95
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
20 DB Fly
A.2
21:00 EMOM
Min 1: DB Floor Press (Athlete Choice)
Min 2 & 3: 5 Up Downs, Run 200M, 5 Up Downs
*DB floor press should be a weight you can control 7+ reps. For the up downs and runs, this is at sprint pace. You should have approximately :30 rest prior to returning to DB’s.
Post loads and reps to comments.
WOD
A.1
5 Rounds
5 Hang Power Cleans
12(e) Standing DB Row
A.2
5 Rounds
Run 400M
10 Power Cleans #135/#95
A.3
3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlift
5 Sandbag to Shoulder
A.2
3 Rounds
4:00 Max Distance Cardio of Choice
2:00 Max Distance DB Farmers Carry #50/#35
2:00 Max Push Ups
Rest 2:00
Post loads and reps to comments.
