Partner WOD
With a partner complete:
50-40-30-20-10
KB Swings
Box Jumps
Row For Calories
Post partners and times to comments.
WOD
A.1 Power Clean 5, 5, 5, 5, 5
A.2
12 Minute AMRAP
15 SDHP #75/#55
12 Bar Over Burpees
9 Toes 2 Bar
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WOD
A.1 Power Snatch 8×2 @ 90% of heaviest set on 2/12/15
A.2
Max Rounds
2 Back Squats EMOM (add 10lbs each minute) Until Failure #135/#75**
Immediately After Last Rep; Row 2K
If you need to start lighter or make smaller jumps to extend rounds to at least 10, you may/should.
A.3
3 x 30 Leg Raises
2 x 10 Weighted Back Extensions AHAP w/2 Second Pause at Top
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WOD
A.1 Press + Push Press + Push Jerk 1RM
Work up to a 1RM of the above mentioned complex.
A.2
5 Rounds
6 HSPU
12 OH Walking Lunge #95/#65
24 KB Swings
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WOD
A.1 Front Squat 10, 10, 10 Heaviest possible for all sets.
Rest 2 Minutes Between Sets.
A.2
5 Rounds
21 Wall Balls
15 Box Jumps
9 Power Cleans #135/#95
A.3
3 x :30 Seconds L-Sits
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WOD
A.1 Bench Press 2, 2, 2, 2, 2, 2
A.2 “Tabata”
20 Seconds of Work, 10 Seconds of Rest for 8 Rounds:
Row for Calories
Push Ups
Abmat Sit Ups
Box Jumps
Complete all 8 rounds before moving to the next movement.
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Partner WOD
20 Minute AMRAP
Partner 1. Row 500M
Partner 2. AMRAP “Fran”
21-15-9
Thrusters #95/#65
Pull Ups
When Partner 1 finishes 500M Row, Partner 2 begins 500M Row and Partner 1 picks up where Partner 2 left off.
Post partners and rounds of “Fran” to comments.