WOD
A.1 12 Minute AMRAP
“Kenya”
50 Squats
30 Push Ups
15 Pull Ups
A.2
Reverse Tabata L-Sits
8×10 on, 20 off
A.3
Row Max Calories in 2 Minutes
Post rounds, scores and calories to comments.
WOD
A.1 Complex
Front Squat + Push Jerk + Front Squat + Split Jerk
Taken from rack. No thrusters. Work up to a heavy set.
A.2
5 Rounds
5 HSPU
10 Power Snatch #115/#75
15 Burpees
20 KB Swings
25 Wall Balls
Rest exactly 2 Minutes between rounds.
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WOD
“Donny”
21-15-9-9-15-21
Deadlift #225/#165
Burpees
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WOD
A.1 Bench Press 4×6
A.2 OTM 15 Minutes
2 Power Clean*
10 Double Unders
*Go AHAP
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WOD
A.1
Back Squat 3, 3, 3, 3, 3
3×10-15 Weighted Back Extensions Rest 60 Secs
3×10 Ring Rows- Thumbs to chest Rest 60 Secs
A.2
21 Wall Balls
Run 400M
21 KB Swings
15 Wall Balls
Run 400M
15 KB Swings
9 Wall Balls
Run 400M
9 KB Swings
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WOD
12 Rounds
30 Seconds Max Rep Burpees to Target
30 Seconds Rest
Then…
100 Leg Levers
100 4 Count Flutter Kicks
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WOD
A.1 Squat Clean 2, 2, 2, 2, 2 Touch n Go
A.2
10-8-6-4-2 Power Clean #165/#105
50-40-30-20-10 Double Unders
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