WOD
A.1 Bench Press 2, 2, 2, 2, 2, 2, 2
A.2
12 Minute AMRAP
2 Push Ups
2 Front Squats
2 Pull Ups
Increase by 2 reps every round.
A.3
3 Rounds
1 Minute Plank
:30 Hollow Hold
Post loads and rounds to comments.
WOD
A.1 Power Clean 3Rm; Max Reps @ 80%
A.2
5 Rounds
10 Strict HSPU
20 GHDSU/40 Sit Ups
Post loads and times to comments.
WOD
A.1 Deadlift 4×8 Climbing
A.2
5 Rounds
1 Minute Row- Calorie
1 Minute KB Swings
1 Minute Sit Ups
1 Minute Rest
Post loads and reps to comments.
WOD
A.1 Press 4×8 Climbing
A.2
5 Rounds
10 Strict Pull Ups
20 Back Extensions/ 30 Supermans
Post loads and times to comments.
WOD
A.1 Back Squat 4×8 Climbing
A.2
10 Minute EMOM
Odd Minutes: Row 15 Calories
Even Minutes: Max Ball Slams
Rest 1 Minute
10 Minute Partner AMRAP
Partner 1: Run 100M
Partner 2: Hold Plank Position
Score = Ball slams and rounds.
Post loads, ball slams and rounds to comments.
Partner WOD
5 Rounds
30 SDHP #115/#75
24 Push Press #115/#75
Post partners and times to comments.