Partner WOD
In Teams of 2:
Run 1200-800-600m
30 Thrusters #95/#65
10 Rope Climbs
(35:00 Cap)
Post partners and times to comments.
WOD
A.1
4 Rounds
7 Bench Press
10 DB Hex Press
A.2
8 Rounds
8 Alt Db Snatch #50/#35
8 Push Ups
8 Box Jumps
8 Push Ups
(18:00 Cap)
A.3
3 Rounds
20 Alt DB Hammer Curls
20 Banded OH Tricep Extension
Post loads and times to comments.
WOD
A.1
5 x 3 Hang Power Snatch
A.2
On the Minute x 10
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
RX: #115/#80
*Choose weights accordingly. Score is total burpees.
A.3
3 Rounds
30 Hollow Rocks
30 Contralateral Deadbugs
Post loads and scores to comments.
WOD
A.1
4 Rounds
7 Deadlifts
15(e) Heavy DB Row
A.2
3 Rounds
Run 400m
1:00 Plank
1:00 Superman Hold
1:00 Side Plank Hold (R)
1:00 Side Plank (L)
A.3
3 Rounds
10 Staggered Stance DB RDL (R)
10 Staggered Stance DB RDL (L)
10 DB Bulgarian Split Squat (R)
10 DB Bulgarian Split Squat (L)
Post loads and times to comments.
WOD
A.1
4 Rounds
7 Press
12 Seated Lateral DB Raise
A.2
10:00 EMOM
20 KB Swings
15 DB Push Press #50/#35
A.3
Accumulate 1:00 L-Sits
10 V-Ups Each Break
Post loads and rounds to comments.
WOD
A.1
4 Rounds
7 Back Squats
7 Strict Pull Ups
A.2
15:00 AMRAP
30/24 Calorie Row
10 Devils Press #35/#20
A.3
3 Rounds
20 Alt DB Plank Row
10(e) Teapot
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
Run 800m (Together)
3 Rounds
30 Thrusters #95/#65
100 Double Unders/200 Singles (e)
Run 800m (Together)
Post partners and times to comments.
WOD
A.1
5 Rounds
5 Bench Press
10 DB Pull Over
A.2
10:00 AMRAP
5 Power Snatch #115/#85
10 Strict Pull Ups
15 db Lunge #50/#35
A.3
3 Rounds
20 Plate Loaded Deadbugs
:45 Plank
Post loads and rounds to comments.
WOD
A.1
5 Rounds
5 Power Clean
10(e) Heavy DB Row – Heavy!
A.2
5 Rounds
15 Box Jumps
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
RX: #50/#35
(18:00 Cap)
A.3
50 Evil Wheels
Post loads and times to comments.