WOD
A.1
5 Rounds
5 Bench Press
12 DB Pull Over
A.2
15 Minute AMRAP
10 Box Jumps
15 DB Push Press
15 Calorie Row
A.3
3 Rounds
25 AbMat Sit Ups
15 KB Swings
10(e) Side Pillar w/ Reach
Post loads and rounds to comments.
WOD
A.1
5 Rounds
5 Power Clean
:30 Deadhang from Rig
A.2
15 Power Snatch
36/24 Calorie Row
12 Power Snatch
24/16 Calorie Row
9 Power Snatch
12/8 Calorie Row
RX:#95/#65
A.3
3 Rounds
:30 Weighted Hollow Hold
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Deadlift
:20(e) Iso S/S Hold
A.2
6 Rounds
10 SL DB Leg Deadlift (R)
10 SL DB Deadlift (L)
10 DB Floor Press
10 DB Rows (R)
10 DB Rows (L)
RX; 35/#20
A.3
3 Rounds
10 DB Supported Deadbugs – Hands
10 Db Supported Deadbugs – Feet
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Press
20 Band Pull Aparts
A.2
30 Toes to Bar/60 Hanging Knee Raise
25 Target Burpees
20 HSPU/30 L-Sit DB Press #35/#20
15 Burpee Pull Ups
Row 1,000M
A.3
3 Rounds
:20(e) Starfish Holds
10 Seated Medball Throws
Post loads and times to comments.
WOD
A.1
5 Rounds
5 Back Squat
10 Lying Hamstring DB Curl
A.2
3 Rounds
Run 250M
25 Air Squats
2 Rounds
Run 200M
20 Push Ups
1 Round
Run 100M
10 Strict Pull Ups
A.3
3 Rounds
20 Deadbugs
10(e) Teapot
Post loads and times to comments.
