WOD
A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
8 Rounds:
:40 Seconds Plate to OH #45/#25
:20 Seconds Rest
:40 Seconds Row for Calories
:20 Seconds Rest
Score it lowest total for all 8 rounds.
A.3
3 Rounds
:20 Handstand Hold
:20 Plank
:20 Side Plank (R)
:20 Side Plank (L)
Post loads and scores to comments.
WOD
A.1 Deadlift – 3, 3, 3, 3, 3
A.2
21 – 15 – 9
Front Squat #135/#95
Kettlebell Swings #70/#53
400 Meter Run
A.3
Accumulate 1:00 L – Sits
Post loads and times to comments.
WOD
A.1 Press – 3, 3, 3, 3, 3
A.2
4 MinuteAMRAP
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull Ups
Rest 4 minutes
4 Minute AMRAP
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
4 Minute AMRAP
15/9 Calorie Row
15 Burpees
15 Pull Ups
Post loads and rounds to comments.
WOD
A.1 Back Squat – 3, 3, 3, 3, 3
A.2
“Isabel”
30 Power Snatches #135/#95
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
Partner WOD
In Teams of 2:
Weighted 800M Run #45/#25 (Together)
60 Box Jump Overs
50 Power Clean & Jerks #135/#95
60 Pull Ups
50 Power Clean & Jerks #135/#95
60 Box Jumps Overs
Weighted 400M Run #45/#25 (Together)
Post partners and times to comments.
