WOD
A.1
5 Rounds
3 Power Clean
2 Hang Power Clean
A.2
3 Rounds
2:00 Assault Bike Calories
1:00 Toes to Bar
Rest 3:00
2 Rounds
2:00 Shuttle Runs (1 Rep = 10m)
1:00 Toes to Bar
Rest 3:00
1 Round
2:00 Row for Calories
1:00 Toes to Bar
Post loads and reps to comments.
WOD
A.1
5 Rounds
3 Deadlifts
:10 Iso Ring Hold
A.2
12:00 AMRAP
12 Alt DB Snatch #50/#35
12 DB Floor Press
*20m Single Arm DB Farmers Carry Between Stations
A.3
3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet
Post loads and rounds to comments.
WOD
A.1
5 Rounds
3 Press
20 Banded Face Pull
A.2
In 30:00 Or Less
50 Pull Ups
Run 400m
32 DOuble DB Thrusters
Run 800m
32 DB Thrusters
Run 400m
50 Pull Ups
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Squats
20 DB Calf Raise
A.2
5 Rounds
20/15 Calorie Row
9 Burpee Box Jumps
(18:00 Cap)
A.3
3 Rounds
20 Contralateral Deadbugs
10(e) Teapot
Post loads and times to comments.
Partner WOD
in Teams of 2:
10 Rounds Each
6 Double DB Hang Snatch
30 Plate Hops
15/12 Calorie Row
(35:00 Cap)
Post partners and times to comments.
WOD
A.1
3 Rounds
10 Bench Press
10 DB Pull Over – AHAP
A.2
3 Rounds
9 Thrusters
9 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds
7 Thrusters
7 Toes to Bar
21 Lateral Barbell Burpees
3 Rounds
5 Thrusters
5 Toes to Bar
RX: #95/#65
(18:00 Cap)
Post loads and times to comments.
WOD
A.1
5 Rounds
12 Yates Row
20(e) Seated Banded Row
A.2
3 Rounds
15 GHDSU/25 AbMat Sit Ups
4 Burpee Pull Ups
4 Power Snatch #135/#95
15 GHDSU/25 AbMat Sit Ups
Rest 2:00
A.3
3 Rounds
30 Hollow Rocks
10(e) Side Pillar w/ Dip
Post loads and times to comments.
