WOD
A.1
5 Rounds
3 Power Snatch
20 Banded Face Pull
A.2
7 Rounds
10 Left Arm DB Snatch
10 Right Arm DB Snatch
10/8 Cal Assault Bike
(Row 15/12 Cal Row)
A.3
3 Rounds
10 Medball Seated Throws
30 Medball to Toe Crunch
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlift
12(e) Rock Back Adductor
A.2
Run 400M
25 Goblet Squats – AHAP
Run 200M
15 Goblet Squats – AHAP
A.3
3 Rounds
20 4 Way Deadbugs
10(e) Side Pillar w/ Reach
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Press
10(e) 1/2 Kneeling Single Arm Arnold Press
A.2
3 Rounds
Run 400M
50 Bodyweight Lunges
Row 500M
Rest 1:30
A.3
Accumulate 1:00 L-Sits
10(e) Teapots after each effort
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Back Squat
20(e) Bodyweight Bulgarian Split Squat
A.2
20:00 AMRAP
2 Burpee Pull Ups
4 HSPU
8 KB Swings #70/#53
Post loads and rounds to comments.
Partner WOD
In Teams of 2:
5 Rounds
100M Partner Sandbag Carry
10 Power Cleans #185/#125
20 Burpee Bar Taps
3 Rounds
800M Plate Run #45/#35
6 Rope Climbs
30 Thrusters #95/#65
Post partners and times to comments.