WOD
A.1
Back Squat – Find a new 1RM
(5, 5, 3, 3, 2, 1….)
A.2
15:00 AMRAP
3 Lateral Burpees over DB
3 DB Hang Power Clean to OH
30′ Walking Lunge (2×15′)
*After each round, add 3 reps to burpees and hang clean to oh.
RX: #50/#35
A.3
100 Hollow Rocks
Post loads and score to comments.
Partner WOD
In Teams of 2:
10 Rounds
20 Strict Pull Ups
20 DB Shoulder to OH #50/#35
Run 200m (Together)
(30:00 Cap)
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Pull Overs
A.2
12:00 AMRAP
9 Air Squats
6 HR Push Ups
3 Power Snatch#135/#95
A.3
50 Evil Wheels
Post loads and rounds to comments.
WOD
A.1
5 Rounds
3 Power Clean + 2 Hang Power Clean
A.2
On The Minute x 20
Minute 1: Aerobic Cals
Minute 2: AbMat Sit Ups
Minute 3: Double Unders/Single Unders
Minute 4: Rest
Post loads and reps to comments.
WOD
A.1
5 Rounds
5 Deadlifts
20 KB Swings – AHAP
A.2
14:00 AMRAP
6 Strict Pull Ups
4 Burpee Box Jumps
8 Alt DB Snatch #50/#35
A.3
3 Rounds
20 Russian Twist
10(e) High Knee Teapot
Post loads and rounds to comments.
WOD
A.1
5 Rounds
5 Press
10 Standing DB Lateral Raise
A.2
60-40-20 Calorie Row (women’s:48-32-16)
30-20-10 Front Rack Lunge #115/#85
(18:00 Cap)
A.3
3 Rounds
20 Contralateral Deadbugs
20 Pillar Plank to Press Up
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Squats
20 DB Calf Raise – AHAP
A.2
5 Rounds
Run 400m
10 Toes to Bar
10 DB Hang Power Clean #50/#35
(25:00 Cap)
Post loads and times to comments.
Partner WOD
In Teams of 2:
Row 150/120 Calories
100 Thrusters
100 Pull Ups
100 Thrusters
Row 150/120 Calories
RX:#45/#35
(30:00 Cap)
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
5 UAP Explosive Chest Pass
A.2
3 Rounds
Row 750m
25 V-Ups
10 Strict Press #95/#65
A.3
3 Rounds
30 Hollow Rocks
30 AbMat Sit Ups
Post loads and times to comments.