WOD
A.1 Power Snatch 1RM
A.2
5 Rounds
8 Bent Over Row #165/#115
12 Ring Dips
30 Ab Mat Sit Ups
Run 300M
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WOD
A.1 Wendler Deadlift- Week #2, Cycle #4
3 x 70%, 3 x 80%, 3 x 90% and 10 x 50%
A.2
6 Rounds
13 Thrusters #95/#65
14 Pull Ups
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WOD
A.1 Wendler Press- Week #2 , Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
10-9-8-7-6-5-4-3-2-1
Power Cleans #135/#95
Run 200M after each set of Power Cleans.
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WOD
A.1 Wendler Back Squat – Week #2, Cycle #4
3 x 70%, 3 x 80%, 3 x 90% and 10 x 50% of TW
A.2
EMOM x30
Minute 1: 10 Calorie Row
Minute 2: 10 Box Jumps Overs
Minute 3: 10 Deadlifts #185/#135
Minute 4: 10 Wall Balls
Minute 5: 10 Ring Dips
Minute 6: Rest
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Partner WOD
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks #155/#105
75 Box Jumps
10 Clean & Jerks
100 Pull ups
10 Clean & Jerks
75 Box Jumps
10 Clean & Jerks
50 Burpees
Post partners and times to comments.
