WOD
A.1
5 Rounds
3 Power Snatch
20 Banded Face Pulls
A.2
20:00 AMRAP
75 Single Unders
20/16 Calorie Row
Run 200M
At 20:00…
250 Single Unders
50/40 Calorie Row
Run 500M
(Score is time of part 2)
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlift
15 Back Ext – GHD
A.2
15 – 12 – 9 – 6 – 3
Hang Power Clean #155/#105
Chin Ups
Banded Push Ups – Blue/Red
A.3
3 Rounds
20 Deadbugs
10(e) Lateral Med Ball Throws
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Press
20 Banded Shrug
A.2
2 Rounds
2-3-4-3-2 Power Snatch #135/#95
5-10-15-10-5 L-Sit Press #35/#20
Rest 2:00
A.3
Accumulate 1:00 L-Sit
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WOD
A.1
5 Rounds
3 Back Squat
10 DB Lunge
A.2
5 Rounds
20 Hollow Rocks
30 KB Swings #70/#53
500M Row
(25:00 Cap)
Post loads and times to comments.
Partner WOD
In Teams of 2:
6 Rounds
20 Front Rack Lunge
30 Cal Assault Bike
4 Rounds
6 Bear Complex
(1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Behind the Neck Press)
RX: #135/#95
Post partners and times to comments.
