WOD
A.1 Press 5, 5, 5, 5, 5
A.2
20 Thrusters #95/#65
20 Hang Power Cleans
20 Push Press
20 Front Squats
20 Hang Power Snatches
EMOM Complete 5 Burpees
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WOD
A.1 Back Squat 5, 5, 5, 5, 5
A.2
“Michael”
Run 800M
50 Back Extensions/Supermans
50 Sit Ups
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Partner WOD
In teams of 2:
25 Minute AMRAP
50 Wall Balls
40 KB Swings
30 T2B
Run 400M
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WOD
“Lynne”
5 Rounds
Max Reps Body Weight Bench Press
Max Reps Pull Ups
Rest 3-5 Minutes between rounds.
Your score = total combined reps.
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WOD
A.1 Front Squat 3, 3, 3, 3, 3
A.2
30-25-20-15-10-5
Wall Ball
KB Swings
Run 100M after each round.
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WOD
A.1
Snatch Grip Deadlift 3, 3, 3, 3, 3
Clean Pull 1, 1, 1, 1, 1
A.2
3 Rounds
Row 500M
Run 400M
Rest 3 Minutes between rounds.
Damper must be set on 6.
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WOD
A.1 Press 3, 3, 3, 3, 3, 3, 3
A.2
3 Rounds
20 Weighted Sit Ups #45/#25
3 Gym Lengths Weighted Walking Lunge #45/#25
5 Power Clean & Jerk #155/#105
A.3
Accumulate 3 Minutes of Planks- Goal is minimum attempts- As in 1-2 total.
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