WOD
A.1 Back Squat – 10 – 8 – 6 – 4 – 2
A.2
21 – 15 – 9
Sumo Deadlift High Pull #95/#65
Push Press
Barbell Facing Burpees
A.3
40 – 30 – 20 – 10
Ab Mat Sit Ups
Supermans
Post loads and times to comments.
Partner WOD
In Teams of 2
With a running clock:
8 Minute AMRAP
6 Hang Squat Cleans #135/#95
6 Bar-Facing Burpees
When the clock reaches 10:00
8 Minute AMRAP
6 Ground to Overhead #135/#95
6 Strict Pull Ups
When the clock reaches 20:00
16 Minute AMRAP
Run 400 Meters
21 Deadlifts #135/#95
For completion:
600 Meter OH Plate Carry #45/#25
Post partners and scores to comments.
WOD
A.1 Bench Press – 10, 10, 10
A.2
3 Rounds
5:00 Minutes
Row 500M
Then…
AMRAP
10 KB Swings
10 Push Ups
Rest 3:00 Minutes
Post loads and rounds to comments.
WOD
A.1 Power Clean EMOM x 8
Start @ 60%
(Build in weight as desired)
A.2
A.2 12:00 Minute AMRAP
12 Front Rack Lunge #75/#55
10 Knees 2 Elbow
8 Power Snatch #75/#55
Post loads and rounds to comments.
