WOD
A.1 Power Clean 5, 5, 5, 5, 5
A.2
21-15-9
Back Squat #155/#115
Hand Release Push Ups
KB Swings
A.3
3 x 15 Inverted Ring Row
3 x 20 Superman
Alternate between exercises.
Post loads and times to comments.
WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
12 Push Ups
12 DB Snatches
12 Box Jumps
A.3
3 Rounds
20 Weighted Sit Ups #45/#25
20 Russian Twists
Weighted Toe Touches
Post loads, rounds and times to comments.
WOD
A.1 Pendlay Barbell Row- 8, 8, 8, 8
A.2
5 Rounds
12 Hang Power Cleans #95/#65
9 Thrusters #95/#65
6 Power Snatch #95/#65
Post loads and times to comments.
WOD
A.1 Back Squat 10, 10, 10
A.2
5 Rounds
Row 300M
20 Push Ups
6 OH Squats #135/#95
A.3
1 Minute Weighted Plank-AHAP
Post loads and times to comments.
WOD
20 Minute AMRAP
50 Sit Ups
40 Wall Balls
30 Box Jumps
20 Push Ups
10 Deadlifts #225/#155
Post partners and rounds to comments.
WOD
A.1 Bench Press 10, 10, 10
A.2
3 Rounds
1 Minute Max Pull Ups
1 Minute Max Box Jumps
1 Minute Max KB Swings
1 Minute Max Calorie Row
1 Minute Rest
Post loads and reps to comments.
