WOD
A.1
5 Rounds
3 Press
10 Seated Lateral DB Raise
A.2
10 Strict Toes to Bar
20 Box Jumps
40 DB Strict Press
800m Run
40 DB Strict Press
20 Box Jumps
10 Strict Toes to Bar
30’/24″ Box
#35/#20
(18:00 Cap)
A.3
3 Rounds
25 AbMat Sit Ups
:45 Plank
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WOD
A.1
5 Rounds
3 Back Squat
:30 Iso Dorsi Flexion
A.2
On the Minute x 9
Min 1: 9 Front Squats – Max Burpee Pull Ups
Min 2: 8 Front Squats – Max Burpee Pull Ups
Min 3: 7 Front Squats – Max Burpee Pull Ups
Min 4: 6 Front Squats – Max Burpee Pull Ups
Min 5: 5 Front Squats – Max Burpee Pull Ups
Min 6: 4 Front Squats – Max Burpee Pull Ups
Min 7: 3 Front Squats – Max Burpee Pull Ups
Min 8: 2 Front Squats – Max Burpee Pull Ups
Min 9: 1 Front Squat – Max Burpee Pull Ups
RX: #115/#85
A.3
3 Rounds
10 KB Supported Deadbugs – Feet
10 KB Supported Deadbugs – Hands
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Partner WOD
In teams of 2:
Run 1 Mile
5 Rounds
40 Deficit Push Ups
40 V-Ups
40 Wall Balls
200m Farmers Carry
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WOD
A.1
5 Rounds
5 Power Clean
A.2
50-40-30-20-10
KB Swings #70/#53
Assault Bike
(25:00 Cap)
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WOD
A.1
3 Rounds
10 Bench Press
10 DB Pull Overs
A.2
50 Box Jumps
800m Run
30 Deadlifts #225/#155
800m Run
50 Box Jumps
(20:00 Cap)
A.3
3 Rounds
10 Weighted Deadbugs
20(e) Kneeling Band Resisted Rotations
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WOD
A.1
3 Rounds
10 Deadlifts
1:00 Superman Hold
A.2
1-2-3-4-5-6-7-8-9-10 DB Thrusters #50/#35
1–9-8-7-6-5-4-3-2-1 DB Burpee Deadlifts
(15:00 Cap)
A.3
100 Hollow Rocks
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WOD
A.1
3 Rounds
10 Press
20 Banded Face Pull
A.2
On the 6:00 x 3
20/16 Calorie Row (1-1:30)
Run 200m (1-1:30)
20/16 Calorie Assault Bike (1-1:30)
(Scale as needed)
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
3 Rounds
10 Back Squat
20 Band Resisted Cossack Squats
A.2
15:00 AMRAP
5 Strict Pull Ups
10 Deficit Push Ups
15 KB Swings #70/#53
A.3
20 Zercher Standing Posterior Flex
10(e) Teapot
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Partner WOD
In Teams of 2:
30:00 AMRAP
40/30 Cal Bike
40 Lateral Burpee Over Bar
40 Hang Power Cleans #135/#95
40 Toes to Bar
Post partners and rounds to comments.