Partner WOD
Row 2,000M (250M Intervals)
Then…
20 Minute AMRAP
10 Push Press #115/#80
10 KB Swings
10 Box Jumps
1 Partner finishes a round and the other rests.
Post partners and times to comments.
WOD
A.1 Power Clean 3/4 Body Weight Ladder
A.2
Tabata
Push Ups
V-Ups
Burpees
Post rounds and scores to comments.
WOD
A.1 Split Jerks – Work Up to a Heavy Single
**Work on split depth and foot work with no bar then with an empty bar before moving up in weight.
A.2
1 Power Snatch #155/#105
5 Rounds of Cindy
2 Power Snatch
4 Rounds of Cindy
3 Power Snatch
3 Rounds of Cindy
4 Power Snatch
2 Rounds of Cindy
5 Power Snatch
1 Round of Cindy
Post loads and times to comments.
WOD
A.1 Back Squat 3, 3, 3, 3, 3- Perform 1 Heavy Deadlift after each set.
A.2
Row 1,000 M
Then…
8 Rounds
8 Wall Balls
8 Pull Ups
8 Push Ups
8 Sit Ups
8 Lunges
Post loads and times to comments.
WOD
A.1
Bench Press 3RM, Max Reps @80% of 3RM
Pendlay Barbell Row 8, 8, 8, 8
A.2
3 Rounds
Row 500M
12 Burpees
21 Box Jumps
A.3
3 x 20 Weighted Sit Ups
Post loads and times to comments.
WOD
A.1
Clean Cycling – TnG – Descending in Weight
2 x 3 Squat Clean
2 x 6 Squat Clean
2 x 9 Squat Clean
2 x 12 Power Clean
2 x 15 Power Clean
A.2
10 EMOM
Odd: 5 Deadlifts #225/#155
Even: 5 Front Squats #135/#95
Post loads and times to comments.
