WOD
A.1
4 Rounds
6 Bench Press
10 DB Snow Angel Raise
A.2
21-15-9
Strict Pull Ups
DB Snatch #50/#35
Toes to Bar
A.3
3 Rounds
10 DB Alternating Curls
10 Dips
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Hang Power Clean
12 DB Pull Over
A.2
6 Rounds
2 Rope Climbs
12 Box Jump Overs
20 Thrusters #45/#35
Rest 1:00
A.3
3 Rounds
10 Medball Seated Throws
30 Medball to Toe Crunshces
Post loads and times to comments.
WOD
A.1
4 Rounds
6 Deadlift
8(e) DB Step Ups
A.2
15:00 AMRAP
15 DB Step Ups
20 V-Ups
10 DB Lunge
RX: #50/#35
A.2
1:00 L-Sit
10(e) Teapot After Each Attempt
Post loads and rounds to comments.
WOD
A.1
4 Rounds
6 Press
12 DB Rear Delt Fly
A.2
3 Rounds
Run 400M
Rest 1:00
Row 500M
Rest 1:00
25 Burpees
Rest 3:00
Post loads and times to comments.
WOD
A.1
4 Rounds
6 Back Squat
12 DB Reverse Lunge
A.2
30 Front Squats #135/#95
200M Farmers Carry #50/#35
1000m/900M Row
A.3
3 Rounds
20 Alt V-Ups
:30 Hollow Rocks
Post loads and times to comments.
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
3 Rounds
Row 1000M
50 Burpees
50 Box Jumps
Run 800M
4 Rounds
50 Cal Assault Bike
50 V-Ups
Post loads and times to comments.