WOD
A.1 Hang Power Clean 5RM
A.2
10 Minute AMRAP
3 Thrusters #95/#65
3 SDHP
6 Thrusters
6 SDHP
9 Thrusters
9 SDHP
Continue by 3’s until 10 Minutes is up.
A.3
300 Flutter Kicks
Post loads and reps to comments.
WOD
A.1 Back Squat 8, 8, 8, 8
A.2
Row 2k starting with and EMOM 7 rower facing burpees.
A.3
3 Rounds
20 GHDSU/40 Ab Mat Sit Ups
:30 Second Plank Hold
Post loads and times to comments.
Partner WOD
In teams of 2:
20 Minute AMRAP
30 Thrusters #115/#80
30 Box Jumps
30 KB Swings
30 C2B Pull Ups
Split up as desired.
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WOD
A.1 Press 3, 3, 3, 3, 3
A.2
14 Minute EMOM
Odd: 10 Wall Balls
Even: 10 Ball Slams #40/#30
A.3
3 Rounds
1 Minute Planks
20 Hollow Rocks
Post loads to comments.
WOD
A.1 Power Clean 3, 3, 3, 3, 3
A.2
4 Rounds
15 Pull Ups
12 Barbell Step Ups #95/#65
15 Burpees
A.3
3 Rounds
15 Weighted Sit Ups #25/#15
15 Russian Twists #25/#15
15 Toe Touches #25/#15
Post loads and times to comments.
