WOD
A.1
Press 1RM
(5, 3, 2, 1….)
A.2
3 Rounds
7 Toes to Bar
7 Burpee Box Get Over #30/#24
7 Toes to Bar
7 Burpee Box Get Over
7 Toes to Bar
Rest 2:00
A.3
3 Rounds
20 Banded Face Pull
10 DB Lateral Raise
Post loads and times to comments.
WOD
A.1
Back Squat 1RM
(5, 3, 2, 1….)
A.2
3 Rounds
5-4-3-2-1
DB Hang Power Clean
1 Wall Walk
Rest 2:00
RX: #50/#35
A.3
3 Rounds
10 Pillar Hold w/ Alt Reach
10(e) Side Pillar w/ Reach
Post loads and times to comments.
Partner WOD
In Teams of 2:
Row 2,000M
7 Rounds
14 Toes to Bar
20 Single Leg Squat (5R+5L then partners switch0 if not able to complete movement, use a bench.
Row 2,000M
12 Squat Cleans #135/#95
24 Burpee Pull Ups
10 Squat Cleans #165/#115
20 Burpee Pull Ups
8 Squat Cleans #185/#125
16 Burpee Pull Ups
Post partners and times to comments.
WOD
A.1
4 Rounds
7 Bench Press
10 Bent Over Barbell Row
A.2
7 Rounds
7 Pull Ups
Row 250M/200M
A.3
10:00 AMRAP
20 4 Way Deadbugs
10 Get Up Sit Ups
20 Seated Medball Throws
Post loads and times to comments.
WOD
A.1
On the 2:00 x 4
1 Power Clean + 2 Unbroken Power Clean
A.2
2 x 4:00 AMRAP
30 DB Thrusters #35/#20
20 Burpee Box Jump Overs
Max V-Ups
Rest 2:00
A.3
3 Rounds
Max L-Sit
Max Handstand Hold
Post loads and reps to comments.
WOD
A.1
4 Rounds
7 Deadlift
8(e) Single Leg Banded DB RDL
A.2
18:00 AMRAP
18 Alt DB Snatch #50/#35
18 Goblet Squat #50/#35
18 AbMat Sit Ups
A.3
3 Rounds
30 Hollow Rocks
20 Supermans
Post loads and rounds to comments.
