WOD
A.1
5 Rounds
5 Press
10 Plyo Push Ups
A.2
8:00 AMRAP
9-12-15-18…
Calorie Row
Thrusters #95/#65
*Add 3 reps each round
A.3
3 Rounds
:15 L-Sit
20 Hollow Rocks
Post loads and reps to comments.
WOD
A.1
5 Rounds
5 Back Squat
:45 Iso Banded Squat Hold
A.2
5 Rounds
15 Power Snatch #95/#65
150/12 Calorie Row
2 Rope Climbs/8 Alternate Grip Pull Ups
15/12 Calorie Row
(25:00 Cap)
Post loads and times to comments.
Partner WOD
In Teams of 2:
5 Rounds
30 Calorie Row
30 Toes to Bar
30 Burpee Box Jumps
20 Rounds
2 Power Clean #205/#145
4 Box Jump Overs
6 Chest to Bar Pull Ups
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
15 DB Hex Press
A.2
21:00 AMRAP
Row 500/450M
8(e) KB Split Squat
12 KB Swings
Row 500/450M
8(e) SA KB Floor Press
12 Hand Release Push Ups
Post loads and rounds to comments.
WOD
A.1
5 Rounds
1 Power Clean
1 Clean Pull
1 Hang Power Clean
A.2
10-8-6-4-2 Power Clean #185/#105
15 Single KB Walking Lunge
A.3
Accumulate 1:00 L-Sit
Post loads and times to comments.
