WOD
A.1 Deadlift 3, 3, 3, 3, 3
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
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WOD
A.1 Press 3, 3, 3, 3, 3
A.2
Run 800M
21 Strict Press #115/#75
Run 800M
15 Strict Press
Run 800M
9 Strict Press
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WOD
A.1 Back Squat 3, 3, 3, 3, 3
A.2
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
or
“Mary”
5 HSPU
10 Alternating One Legged Squats
15 Pull Ups
If you do Mary you get extra credit. Maybe a fancy mark next to your name on the board and the admiration of your gym mates.
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Partner WOD
In teams of two, complete the following:
3 Minute AMRAP
Power Cleans @ 60% of 1RM
Points = total combined reps. 1 partner works at a time.
Rest 3:00 Minutes
8 Minute AMRAP
40 Squats
30 Push Ups
20 Pull Ups
10 Wall Walks
Points = total rounds. 1 partner works at a time.
Rest 3:00 Minutes
EMOM 8 Minutes
1 Partner completes 1 hang power clean + 1 squat clean.
1 partner completes :30 seconds of wall balls.
Score = total wall balls.
WOD
A.1 Bench OTM x 10 x 3 @65% of 1RM
A.2
12 Minute AMRAP
4 Shoulder 2 OH #115/#80
4 Front Rack Lunges
4 V – Ups
6 Shoulder 2 OH
6 Front Rack Lunge
6 V- Ups
8 Shoulder 2 OH
8 Front Rack Lunge
8 V – Ups……..
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WOD
A.1
Power Snatch 3RM
A.2
“Karabel”
10 Rounds
3 Power Snatch #135/#95
15 Wall Balls
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