WOD
A.1
3 Rounds
10 Bench Press
10 DB Pull Over
A.2
3 Rounds
Run 800M
30 Empty Barbell Front Rack Lunge
Row 500M
30 Alternating V-Ups
Post loads and times to comments.
WOD
A.1
5 Rounds
1 Hang Clean Pull
1 Power Clean
1 Hang Power Clean
A.2
12 Minute AMRAP
2 Squat Cleans* #135/#95
40 Double Unders/Plate Hops
8 Toes to Bar
*Add 2 Squat Cleans each round
A.3
3 Rounds
10 KB Supported Deadbug – Hands
10 KB Supported Deadbugs – Feet
Post loads and rounds to comments.
WOD
A.1
3 Rounds
10 Deadlift
10(e) Single Leg DB Hip Raise
A.2
3-6-9-12-15-18-21
KB Swings #70/#53
Box Jump Overs
A.3
3 Rounds
10 Leg Lifts
20 Runners Crunch
30 Russian Twist
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Press
30 Banded Face Pull
A.2
5 Rounds
Max Rep BW Bench Press
Max Strict Pull Ups
Recover as needed
*Stop 2-3 reps shy of failure
(25:00 Cap)
Post loads and reps to comments.
WOD
A.1
3 Rounds
10 Back Squat
10 Box Jumps
A.2
16 Minute EMOM
Minute 1: Run 200M
Minute 2: 25 Air Squats
Minute 3: :30 Burpee Pull Ups
Minute 4: Recover
A.3
3 Rounds
20 Deadbugs
10(e) Side Pillar w/ Reach
Post loads and reps to comments.
Partner WOD
In Teams of 2:
200 Wall Balls
Partner maintains Handstand Hold (scale to plank)
100/80 Calorie Row
Partner Hangs from Pull Up Bar
Into 4 Rounds
50 Cal Assault Bike
30 DB Thrusters #50/#35
Post partners and times to comments.