WOD
A.1
4 Rounds
7 Deadlift
10 DB Lunge
A.2
10-9-8-7-6-5-4-3-2-1
DB Deadlift
DB Bench Press
DB Squat Clean
RX: #50/#35
A.3
3 Rounds
20 Contralateral Deadbug
10 Pillar Plank to Press Up
20 Russian Twist
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Press
12 Seated Lateral DB Raise
A.2
3 x 3:00 AMRAP
10 Ring Dips
30 Air Squats
Max Burpee Box Jump Over
Rest 1:00
A.3
Accumulate 1:00 L-Sits
10(e) Teapot after each round
Post loads and reps to comments.
WOD
A.1
4 Rounds
7 Back Squat
:30 Band Supported Full Squat
A.2
60/45 Cal Assault Bike
12 Devils Press #35/#20
Run 800M
12 Devils Press #35/#20
Row 600/450M
12 Devils Press #35/#20
(25:00 Cap)
Post loads and times to comments.
Partner WOD
In Teams of 2:
5 Rounds
Row 1200m
6 Rope Climbs
100 Push Ups
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Pull Over
A.2
15-12-9-6-3
DB Hang Power Clean
Strict Pull Up
Ring Dips
Post loads and times to comments.
