WOD
A.1 Ab Mat Sit Ups 3 x 20: Rest 10 Seconds
A.2 Front Bridge 3 x 1Minute: Rest 10 Seconds
A.3 3 x 20 Russian Twists #45/#25: Rest 10 Seconds
A.4 3 x 10 Back Extensions: REst 10 Seconds
A.5
5 Rounds
Run 400M
21 Deadlifts #185/#135
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WOD
A.1 Press 2, 2, 2, 2, 2, 2
A.2
3 Rounds
7 Thrusters #135/#95
14 HSPU
21 Double Unders/Mountain Climbers
15 Minute Cap.
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WOD
WOD
A.1 Back Squats 3, 3, 3, 3, 3
A.2
7 Rounds
10 Burpees
30 Double Unders*
*Sub Mountain Climbers for Double Unders
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Partner WOD
30-20-10
Row for Cals
Wall Balls
*Each athlete must complete all reps ex. P1 does 30 cals, then p2 does 30 cals etc..
*Rest 2 min
3 Rounds
20 OH Squat #135/#95
30 Dips
40 Chest to Bar Pull Ups
*Divide reps as needed between partners.
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WOD
A.1 Sumo Deadlift High Pull 3, 3, 3, 3, 3- This is touch and go!
A.2
10 Minute AMRAP
3 Power Clean & Jerk
5 Bar Facing Burpess
50M Bear Crawl
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WOD
3 Rounds
20 DB Goblet Squats #50/#35
20 OH Walking Lunges #45/#25**
20 DB Snatch #50/#35
Then….
Run 1 mile
3 Rounds
15 DB Goblet Squats
15 OH Walking Lunge**
15 DB Snatch
**Back knee must touch the ground for the rep to count.
Please do not slam your weights from overhead. There is no need unless you are truly in danger of hurting yourself. It is dangerous to those around you. Not to mention it ruins the equipment and flooring. Thank you.
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