A.1 Front Squat – 3, 3, 3, 3, 3
A.2
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
10 Clusters
All lifts #135/#95
A.3
Not for Time:
21-18-15-12-9
Weighted AbMat Sit Ups
*After each set, :15s L-Sit after each round.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
1,500 Meter Row
100 Double Unders/200 Singles
Run 800M
100 Double Unders/200 Singles
1,500 Meter Row
Post loads and times to comments.
WOD
A.1 Push Press – 4, 4, 4, 4, 4
A.2
9 Minute Ascending Ladder
2 Chest 2 Bar Pull Ups, 1 Power Snatch #135/#95
4 Chest 2 Bar Pull Ups, 2 Power Snatch
6 Chest 2 Bar Pull UPs, 3 Power Snatch
8 Chest 2 Bar Pull Ups, 4 Power Snatch
10 Chest 2 Bar Pull Ups, 5 Power Snatch
A.3
100 Ab Mat Sit Ups Unbroken
Post loads and reps to comments.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
21-15-9
Power Cleans #155/#105
Box Jump Overs
Chest 2 Bar Pull Ups
A.3
3 x 1:00 Sandbag Hold
Post loads and times to comments.
Post loads and times to comments.
Partner WOD
In Teams of 2:
Run 1 Mile
40 Box Jump Overs
40 Power Cleans #155/#105
40 Toes 2 Bar
40 Push Jerks #155/#105
40 Box Jump Overs
Run 1 Mile
40 Box Jump Overs
40 Power Cleans #135/#95
40 Toes 2 Bar
40 Push Jerks #135/#95
40 Box Jump Overs
Run 1 Mile
Post partners and times to comments.
