WOD
A.1
5 Rounds
5 Back Squat
20 DB Calf Raise
A.2
20 Minute AMRAP
30/24 Calorie Row
20 Thrusters #65/#45
15 Pull Ups
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Partner WOD
In Teams of 2:
5 Rounds
20 Burpee Box Jump Overs
2 Clean & Jerks #205/#145
*Add 2 Clean & Jerks each round
Run 1 Mile
100 Strict Pull Ups
300 Push Ups
*Do not partition
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WOD
A.1
3 Rounds
10 Bench Press
30 Banded Face Pull
A.2
Run 1,000M – 75 Air Squats
Run 800M – 60 Air Squats
Run 600M – 45 Air Squats
Run 400M – 30 Air Squats
Run 200M – 15 Air Squats
A.3
1:00 L-Sits
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WOD
A.1
5 Rounds
3 Hang Power Clean
5 Band Resisted Pull Up
A.2
5 Rounds
15 Goblet Squat
10 Power Cleans #155/#105
25 Cal Row
A.3
3 Rounds
1:00 Plank
20 Russian Twist
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WOD
A.1
3 Rounds
10 Deadlifts
20(e) Seated Banded Row
A.2
4 Minute AMRAP
21/15 Calorie Row
21 Burpees
21 Pull Ups
Rest 2:00
4 Minute AMRAP
15/12 Calorie Row
15 Burpees
15 Toes to Bar
Rest 2:00
4 Minute AMRAP
9/6 Calorie Row
9 Burpees
9 Strict Pull Ups
Post loads and rounds to comments.
