WOD
A.1 Deadlift -work up to 80%x2
A.2
5 Rounds
6 Deadlifts
9 Burpees
12 Step Ups
Post loads and times to comments.
WOD
A.1 Back Squat 1RM
A.2
7 Minute AMRAP
10 Wall Ball
10 Med Ball Sit Ups ( With Ball over head)
Rest 1 Minute
Then…
5 Minute AMRAP
10 SDHP #95/#65
10 Ground to Overhead-same weight
Rest 2 Minutes
Then…
3 Minute AMRAP
10 Burpees
10 Air Squats
Post loads and rounds to comments.
Partner WOD
A.1 Row as Many Meters as Possible in 10 Minutes
– Rowers for 500M Intervals with :20 seconds rest between intervals and switch partners every 500M.
A.2
20 Lengths of gym Farmers Carry AHAP
60 Wall Balls – Partner holds chin over bar
40 Box Jumps-Altnerating
20 Deadlifts
Post partners, meters and times to comments.
WOD
A.1 Bench 1RM
A.2
With a partner 6 x 300M Row (One rests while one rows)
Post loads and times to comments.
WOD
:20 Seconds On/ :10 Seconds Off x 8
Push Press #75/#55
Row
Push Ups- HR
Front Squat #75/#55
1 Minute rest after each movement.
*Hold Plank During Push Up Rest
*Keep Bar In Rack Position During Push Press
Score is total Reps.
Post scores to comments.
