WOD
A.1
4 Rounds
7 Deadlifts
15(e) Heavy DB Row
A.2
3 Rounds
Run 400m
1:00 Plank
1:00 Superman Hold
1:00 Side Plank Hold (R)
1:00 Side Plank (L)
A.3
3 Rounds
10 Staggered Stance DB RDL (R)
10 Staggered Stance DB RDL (L)
10 DB Bulgarian Split Squat (R)
10 DB Bulgarian Split Squat (L)
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Press
12 Seated Lateral DB Raise
A.2
10:00 EMOM
20 KB Swings
15 DB Push Press #50/#35
A.3
Accumulate 1:00 L-Sits
10 V-Ups Each Break
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WOD
A.1
4 Rounds
7 Back Squats
7 Strict Pull Ups
A.2
15:00 AMRAP
30/24 Calorie Row
10 Devils Press #35/#20
A.3
3 Rounds
20 Alt DB Plank Row
10(e) Teapot
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Partner WOD
In Teams of 2:
Run 800m (Together)
3 Rounds
30 Thrusters #95/#65
100 Double Unders/200 Singles (e)
Run 800m (Together)
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Pull Over
A.2
10:00 AMRAP
5 Power Snatch #115/#85
10 Strict Pull Ups
15 db Lunge #50/#35
A.3
3 Rounds
20 Plate Loaded Deadbugs
:45 Plank
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WOD
A.1
5 Rounds
5 Power Clean
10(e) Heavy DB Row – Heavy!
A.2
5 Rounds
15 Box Jumps
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
RX: #50/#35
(18:00 Cap)
A.3
50 Evil Wheels
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WOD
A.1
5 Rounds
5 Deadlifts
10(e) Single Leg Elevated DB Hip Thrust
A.2
10 Rounds
Run 200m
7 SDHP #75/#55
(15:00 Cap)
A.3
3 Rounds
30 Medball Crunch
60 Flutter Kicks
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WOD
A.1
5 Rounds
5 Press
20 Banded Face Pull
A.2
15:00 AMRAP
1 Rope Climb/5 Strict Pull Ups
10 HR Push Ups
15 Hollow Rocks
A.3
3 Rounds
20 Ipsilateral Deadubgs
10 Banded Straight Arm Push Down
Post loads and times comments.
WOD
A.1
5 Rounds
5 Back Squats
10(e) DB Split Squats
A.2
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts #225/#185
5 Wall Walks
25 Power Cleans #135/#95
5 Wall Walks
25 Power Snatch #95/#64
5 Wall Walks
50 Calorie Row
(20:00 Cap)
A.3
3 Ronds
:30 Superman Hold
60 Flutter Kicks
20 Contralateral Deadbugs
Post loads and times/scores to comments.
Partner WOD
In Teams of 2:
60 Toes to Bar
100 Power Cleans #135/#95
Run 1 Mile
100 Barbell Burpees
60 V-Ups
Post partners and times to comments.