WOD
A.1
5 Rounds
5 Bench Press
15 DB Hex
A.2
10 Rounds
5 Thrusters #115/#85
10 Pull Ups
Run 100M
(30:00 Cap)
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WOD
A.1
Power Clean – Find 1RM
A.2
Every :30 for 12:00
1 Power Clean @85% of 1RM
A.3
Tabata Bike or Row
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WOD
A.1
5 Rounds
5 Deadlift
:30 Iso Ironman Hold
A.2
Run 800M
Rest 3:00
Run 400M
30 Devils Press #35/#20
Run 400M
Rest 3:00
Run 800M
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
5 Rounds
5 Press
20 Banded Shrug
A.2
8:00 AMRAP
10 Sit Ups
10 Step Ups
10 DB Power Snatch #50/#35
Rest 3:00
8:00 AMRAP
1 Rope Climb/5 Pull Ups
8 Box Jumps
10 Clean & Jerks #95/#65
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WOD
A.1
5 Rounds
5 Back Squat
:45 Iso Banded Squat Hold
A.2
21-15-9 Burpee Pull Up
24-28-12 Wall Ball
A.3
3 Rounds
10 KB Supported Deadbug – Hands
10 KB Supported Deadbug – Feet
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Partner WOD
In Teams of 2:
5 Rounds
20 Shouder to OH
40 Deadlift
60 Box Jumps
RX: #115/#75
4 Rounds
30 Cal Assault Bike
4 Power Snatch #115/#75
6 Bar Facing Burpees
Partner 1: Completes Assault Bike Calories. Partner 2: AMRAP Snatch and Burpees.
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