WOD
A.1
5 Rounds
5 Press
8(e) 1/2 Kneeling Single Arm Arnold Press
A.2
10:00 AMRAP
10 DB Snatch, 20 Double Unders
20 DB Snatch, 40 Double Unders
30 DB Snatch, 60 Double Unders
RX: #50/#35
(Alternate for Double Unders is Plate Hops)
A.3
4 Rounds
25 Sit Ups
:45 Plank
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WOD
A.1
5 Rounds
5 Back Squat
20(e) Bodyweight Split Squat
A.2
3 Rounds
40 Air Squats
7 Burpee Pull Ups
10 Power Cleans #135/#95
A.2
Accumulate 1:00 L-Sit
10(e) Teapot at each break
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Partner WOD
In Teams of 2:
5 Rounds Each I go You go
8 Deadlifts
10 Hang Power Cleans
12 Alt Front Rack Lunge
Run 200M
Partner starts when partner runs
RX:#95/#65
3 Rounds
50 Power Snatch #75/#55
50 Calorie Row
50 Double Unders
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WOD
A.1
5 Rounds
3 Bench Press
12 DB Pull Over
A.2
50 Sit Ups, 50 Box Jumps
50 Sit Ups, 40 DB Push Jerks
50 Sit Ups, 100M DB Farmers Carry
50 Sit Ups, 20 DB Step Ups
RX: #50/#35
(18:00 Cap)
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WOD
A.1
5 Rounds
3 Power Snatch
20 Banded Face Pulls
A.2
20:00 AMRAP
75 Single Unders
20/16 Calorie Row
Run 200M
At 20:00…
250 Single Unders
50/40 Calorie Row
Run 500M
(Score is time of part 2)
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