WOD
A.1 5 Rounds
3 Deadlifts
8(e) SL Banded DB RDL
A.2
12:00 AMRAP
20 KB Swings #70/#53
20 AbMat Sit Ups
20 Burpees
A.3
3 Rounds
20 Ipsilateral Deadbugs
10(e) Side Pillar w/ Reach
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WOD
A.1
5 Rounds
3 Press
10(e) 1/2 Kneeling SA DB Arnold Press
A.2
2 Rounds
35 Pull Ups
35 Shoulder to OH #115/#75
A.3
50 Evil Wheels
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WOD
A.1
5 Rounds
3 Back Squat
7 Strict Pull Ups
A.2
10 Rounds
3 Deadlifts #225/#155
1-2-3-4-5-6-7-8-9-10 Goblet Sissy Squats #50/#35
(18:00 Cap)
A.3
3 Rounds
20 Jumping Lunge
:30 Wall Sit
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Partner WOD
In Teams of 2:
150 Wall Balls
150(e) Double Unders/ Plate Hops
3000m/2400m Row
150(e) Double Unders/Plate Hops
150 Wall Balls
(35:00 Cap)
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WOD
A.1
3 Rounds
10 Bench Press
12 DB Pull Over
A.2
5 Rounds
Minute 1: DB Floor Press #50/#35
Minute 2: Cardio Calories
Minute 3: Toes to Bar
Minute 4: Rest
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WOD
A.1
5 Rounds
3 Power Snatch + 2 Hang Power Snatch
A.2
OTM x 10
3 Power Cleans #155/#105
Max bar facing burpees
A.3
50 Evil Wheels
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WOD
A.1
3 Rounds
10 Deadlifts
:30 Superman Hold
A.2
4 x 4:00 AMRAP
21/15 Calorie Row
15 Box Jump Overs
12 DB Hang Squat Clean #50/#35
Rest 2:00
(Pick up where you left off)
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WOD
A.1
A.1
3 Rounds
10 Strict Press
20 Banded Face Pulls
A.2
36 Pull Ups
63 KB Swings
1500m/1350m Row
A.3
3 Rounds
5 Strict Toes to Bar
:30 Ring Plank
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WOD
A.1
3 Rounds
10 Back Squat
30 DB Calf Raise
A.2
5 Rounds
9 Front Squats #135/#95
50m DB Farmers Carry #50/#35
9 Push Press
50m DB Farmers Carry
(18:00 Cap)
A.3
3 Rounds
20 Ipsilateral Deadbugs
20(e) Banded Lunge Position Rotations
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Partner WOD
In Teams of 2:
30:00 AMRAP
5 Deadlifts #275/#185
13 Push Ups
9 Box Jumps
Alternate movements with partner
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