WOD
A.1 Front Squats 4×8
A.2
20 Power Snatches #115/#80
Run 800M
20 Power Snatches
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Partner WOD
5 Rounds
Run 800M
50 Burpees
Partners must both run 800M then split up burpees as necessary.
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WOD
A.1 Power Clean 3, 3, 3, 3, 3 TnG
A.2
12 Minute AMRAP
5 Pull Ups
10 Push Ups
10 Squats
10 Sit Ups
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WOD
A.1
2 Rounds
Run 200M
50 Push Ups
Run 200M
50 Lunge
Run 200M
50 Sit Ups
Run 200M
50 Squats
A.2
Accumulate 2 Minutes L-Sits
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WOD
A.1 Press 3, 3, 3, 3, 3
A.2
15 Minute Dumbbell Complex
Burpee
Clean
Thruster
Front Squat
One complex is one rep.
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WOD
25 Toes 2 Bar
50 Ball Slams #40/#30
75 KB Swings
Row 1K
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WOD
A.1 Back Squat 10×1 Increasing in weight
A.2
10 Rounds
6 Back Squats- from the ground #95/#65
6 Pull Ups
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Partner WOD
50-40-30-20-10
Power Clean #135/#95
Wall Balls
One Partner works while other rests.
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