WOD
A.1 Bench 5 x 65%, 5 x 75%, 5 x 85% and 10 x 50% of your (TW) Training Weight = 90% of 1RM
A.2
8 Rounds
10 Box Jumps
5 Strict Pull Ups
5 Burpees
A.3
100 x 4 Count Flutter Kick
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WOD
A.1
5×1 Snatch
5×1 Clean & Jerk
A.2
Front Squat Max Reps @ 20RM Back Squat
A.3
3 Rounds
Row 1K
20 Toes2Bar
Rest .5:1 Half the time it takes to complete the previous round.
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WOD
A.1 Deadlift 65%x5, 75%x5, 85%x5+, 50%x10 take percentages from TW=90% of 1RM
A.2
Ladder 5, 6, 7, 8, 9, 10 #95/#65
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
A.3
4 Rounds
25 Sit Ups
25 Supermans
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WOD
A.1 Press 5@65%, 5@75%, 5+@85%. Percentages are based off of your Training Max, TM, which is 90% of your 1RM.
A.2
7 Rounds
15 Wall Balls
10 HR Push Ups
5 Strict C2B Pull Ups
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WOD
A.1 Back Squat 1RM
5, 5, 3, 3, 2, 2, 1…..
A.2
10 Rounds
3 Power Snatch #95/#65
6 KB Swing
9 Air Squat
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