A.1
5 Rounds
3 Hang Power Snatch
5 Snatch Pull
*Move to snatch pulls directly after hang power snatch without dropping the bar.
A.2
6:00 AMRAP
60 Deadlift #115/#105
Max Calorie Row
6:00 AMRAP
45 Hang Power Clean
Max Calorie Row
6:00 AMRAP
30 Push Jerk
Max Calorie Row
A.3
1:00 L-Sit
Post loads and and calories to comments.
A.1
5 Rounds
3 Deadlift
10 Lying DB Hamstring Curl
A.2
Minute 1: 12/10 Calorie Row
Minute 2: 8 DB Front Squat
Minute 3: 12/10 Calorie Row
Minute 4: 6 DB Push Press
Minute 5: 12/10 Calorie Row
Minute 6: 4 DB Thruster
Minute 7: 12/10 Calorie Row
Minute 8: 2 DB Squat Clean Thruster
RX: #50/#35
A.3
4 Rounds
10 Ring Row
10 Bent Over Barbell Row
10 DB Pull Over
10 Single DB Head Curl
Post loads to comments.
A.1
5 Rounds
3 Press
10(e) SA 1/2 Kneeling Arnold Press
A.2
6 Rounds
Minute 1: Max Calorie Row
Minute 2: Max Box Jump Overs
Minute 3 Max Power Cleans #135/#95
Minute 4: Rest
Post loads and reps to comments.
A.1
5 Rounds
3 Back Squats
10 DB Lunge
A.2
Open WOD 23.2A
15 Minute AMRAP
5 Burpee Pull Ups
10 Shuttle Runs (25′ out/25’Back=1)
*Increase Burpee Pull Ups by 5 each round
Open WOD 23.2B
In Minutes:
Establish 1 RM Thruster (From the floor)
A.3
3 Rounds
1:00 Plank
10(e) Teapot
Post loads and rounds to comments.
In Teams of 2:
5 Rounds
20 Squat Clean #135/#95
60 Hollow Rocks
20 Strict Pull Ups
5 Rounds
20 Push Jerks #135/#95
60 Alternating V-Ups
40 Inverted Ring Rows
Post partners and times to comments.