WOD
A.1
5 Rounds
3 Deadlift
10 DB Lunge
A.2
3 Rounds
20 Burpees
5 Strict Pull Ups
20 DB Push Press
5 Strict Pull Ups
20 DB Bent Over Row
5 Strict Pull Ups
20 DB Weighted Sit Ups
RX: #50/#35
Rest 1:30
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Press
20 Banded Shrugs
A.2
16:00 EMOM
Minute 1: :45 Max Power Cleans #155/#105
Minute 2: 15/12 Cal Row
A.3
50 Evil Wheels
Post loads and reps to comments.
WOD
A.1
5 Rounds
3 Back Squat
:30 Banded Iso Squat Hold
A.2
21 DB Snatch (R)
21 Lateral Burpees Over DB
21 DB Snatch (L)
21 Lateral Burpees Over DB
15 DB Snatch (R)
15 Lateral Burpees Over DB
15 DB Snatch (L)
15 Lateral Burpees Over DB
9 DB Snatch (R)
9 Lateral Burpees Over DB
9 DB Snatch (L)
9 Lateral Burpees Over DB
RX:#50/#35
(15:00 Cap)
A.2
Accumulate 1:00 L-Sit
Post loads and times to comments.
Partner WOD
In Teams of 2:
150 Cal Assault Bike
3 Rounds
30 Power Clean
24 Front Squat
18 Push Press
RX #115/#85
3 Rounds
80 Hollow Rocks
60 DB Floor Press
40 DB Step Ups
Row 2,000M
Post partners and times comments.
WOD
A.1
Bench Press 1RM
(5, 3, 2, 2, 1…)
A.2
5 Rounds
Row 500M/450M
20 Empty Barbell OH Lunge #45/#35
Post loads and times to comments.
WOD
A.1
Power Clean 1RM
(5, 3, 2, 2, 1…)
A.2
15:00 AMRAP
10 DB Push Press #50/#35
10 Push Ups
100M Shuttle Run (10 lengths)
A.3
3 Rounds
10 KB Get Up Sit Up
10 KB Toe Crunch
Post loads and rounds to comments.