WOD
A.1
5 Rounds
3 Power Snatch
3 Snatch Grip Hang High Pull
A.2
2 Rounds of:
2:00 AMRAP
12 Air Squats
9 Hang Power Cleans #95/#65
Rest 2:00
2:00 AMRAP
6 Bar Over Burpees
12 Air Squats
Rest 2:00
2:00 AMRAP
9 Hang Power Cleans #95/#65
6 Bar Over Burpees
Rest 2:00
Post loads and rounds to comments.
WOD
A.1
5 Rounds
5 Deadlifts
10 DB RDL
A.2
7 Rounds
11 Bodyweight Deadlifts
100m Sprint
(15:00 Cap)
A.3
50 Evil Wheels
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Press
15 DB Shrugs – Heavy!!!
A.2
15:00 AMRAP
30 Hollow Rocks
250m/200m Row
15 HR Push Ups
A.3
3 Rounds
10 Plate Front Raise
12 Standing DB Lateral Raise
Post loads and rounds to comments.
WOD
A.1
5 Rounds
5 Back Squat
7 Strict Pull Ups
A.2
3 Rounds
20 Burpee Pull Ups
30 DB Goblet Squat #70/#50
20 Box Jumps
A.3
3 Round
10 V-Ups
1:00 Ring Plank
20 Leg Lifts Over DB
(20:00 Cap)
Post loads and times to comments.
Partner WOD
In teams of 2:
5 Rounds
12 Power Cleans #185/#125
40 KB Swings #70/#53
30 Single Arm KB Lunge #70/#53
40 Cal Assault Bike
Post partners and times to comments.
WOD
A.1
5 Rounds
3 Bench Press
10 DB Pull Over
A.2
21-18-15-12-9
Power Snatch #75/#55
Box Jump
(15:00 Cap)
A.3
3 Rounds
10-15 GHSU
10(e) Teapots
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Power Cleans
10(e) DB Split Squat
A.2
10-9-8-7-6-5-4-3-2-1
DB Front Squats
30 Double Unders/60 Singles
Directly into…
400m DB Farmers Carry
(18:00 Cap)
A.3
3 Rounds
100 Flutter Kicks
:45 Plank
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlift
8(e) Single Leg Banded DB RDL
A.2
12:00 AMRAP
10 Strict Pull Ups
25 KB Swings #70/#53
25 Calorie Bike/Row
A.3
3 Rounds
20 Weighted Deadbugs
10(e) Side Pillar w/ Reach
Post loads and rounds to comments.
WOD
A.1
5 Rounds
3 Press
30 Banded Shrug
A.2
8 Rounds
8 V-Ups
Run 200m
16 Push Ups – HR
Run 200m
(20:00 Cap)
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Back Squat
30 DB Calf Raise
A.2
3 x 3:00 AMRAP
Power Clean
Burpee Over Rower
Max Cal Row
Rest 3:00
Rd 1: 15 Reps (#115/#85)
Rd 2: 12 Reps (#135/#95)
Rd 3: 9 Reps (#155/#105)
A.3
3 Rounds
:30 Supine Chinese Plank
20 Russian Twist
10 Plate Sit Ups
Post loads and reps in comments.