WOD
A.1
3 Rounds
10 Bench Press
10 Strict Pull Ups
A.2
On a running clock 5:00
Max Calorie Row
Rest 1:00
5:00 AMRAP
2-4-6…
Push Press #115/#75
Toes to Bar
Rest 1:00
5:00
Max Calorie Row
Post loads, rounds and calories to comments.
WOD
A.1
5 Rounds
5 Hang Power Clean
15(e) DB Row
A.2
Row 1,000/900M
10 Power Clean & Jerk #135/#95
Row 750/675M
10 Power Clean & Jerk
Row 500/450
10 Clean& Jerk
(15:00 Cap)
A.3
3 Rounds
15 Weighted Sit Ups
8 Hanging Knee Raise
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Deadlift
10 Staggered Stance DB RDL
A.2
20:00 AMRAP
Run 200M
16 V-Ups
16 Alternating DB Clean & Jerks #50/#35
Run 200M
16 V-Ups
16 Push Ups
Post loads and rounds to comments.
WOD
A.1
3 Rounds
10 Press
12 Seated DB Lateral Raise
A.2
5 Rounds
Run 400M
30 Box Jumps
30 Wall Balls
Post loads and times to comments.
WOD
A.1
3 Rounds
10 Back Squat
:45 Band Resisted Iso Squat Hold
A.2
12-9-6 Goblet Squats #70/#53
50′ Single Arm Front Rack KB Carry
9-6-3 Strict Pull Ups
A.3
3 Rounds
30 Hollow Rocks
Rest :30
Post loads and times to comments.
Partner WOD
In Teams of 2:
Run 800M (Together)
80 V-Ups
20 Wall Walks/Hands only Inch Worms
80 V-Ups
Run 800M (Together)
4 Rounds
30 Calorie Assault Bike
12 Front Squats #155/#105
30 Calorie Assault Bike
20 Knees to Elbows
30 Calorie Assault Bike
40 Supine Ring Rows
Post partners and times to comments.
