WOD
A.1 Front Squats 4 x 6 Across (take 2-3 sets to find proper weight)
A.2
4 Rounds
Row 400M
6 Burpee Pull Ups
6 DB Snatch R+L
12 KB Swings
12 Sit Ups
Post loads and times to comments.
WOD
A.1 Press 3, 3, 3, 3, 3
A.2
10 Minute AMRAP
6 Push Press @75% of heaviest set of 3
12 Box Jumps
A.3
100 Ab Mat Sit Ups
Post lads and rounds to comments.
There will be no Sunday morning workout on the 28th. See you next week.
Partner WOD
In Teams of 3:
25 Minute AMRAP
Row 3K
30 Thrusters #75/#55
30 Thrusters #95/#65
30 Thrusters #115/#80
30 Thrusters #135/#95
30 Thrusters #155/#105
AMRAP Thrusters #185/#135
Post partners and rounds to comments.
WOD
A.1 Back Squat 10, 10, 10
A.2
10 Rounds
Run 100M
10 Wall Balls
10 Burpees
Post loads and times to comments.
WOD
A.1 Power Snatch 2, 2, 2, 2, 2, 2
A.2
EMOM 10 Minutes
Odd: Row 15 Calories
Even: AMRAP Plate to OH #45/#25
A.3
3 x 20 GHDSU
Post loads and reps to comments.
WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
A.3
L-Sits – Accumulate 120 Seconds.
Post loads and times to comments.