WOD
A.1
5 Rounds
3 Bench Press
15 DB Hex Press
A.2
30 Hang Power Snatch #115/#85
20 Bar Facing Burpees
Run 1,000M
A.3
3 Rounds
10 Alternating DB Hammer Curls
30 Banded Tricep Extension
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Hang Pause in the Hole Clean
20 KB Swings
A.2
3 Rounds
Run 200M
20 Push Press #95/#65
A.3
3 Rounds
30 Medball Crunch
20 Russian Twist
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Deadlift
10 DB Lunge
A.2
10:00 AMRAP
5 Pull Ups
30 Double Unders/Plate Hops
10 Push Ups
A.3
3 Rounds
10 KB Supported Deadbugs – Hands
10 KB Supported Deadbugs – Feet
Post loads and rounds to comments.
WOD
A.1
5 Rounds
3 Press
20 Banded Face Pull
A.2
6 Rounds
5 Toes to Bar
10 Wall Balls
20 Double Unders/40 Singles
A.3
3 Rounds
1:00 Plank
20 Deadbug
12 Hip Raise
Post loads and times to comments.
WOD
A.1
5 Rounds
3 Squats
10 DB Step Ups
A.2
27-18-9/18-12-6 Row
18-12-6 Hang Power Clean #95/#65
Rest 4:00
27-18-9/18-12-6 Row
15-9-3 Hang Power Clean #135/#95
Post loads and times to comments.
Partner WOD
In Teams of 2:
Wall Walks
2-4-6-8-10-12-14
Toes to Bar
8-10-12-14-16-18-20
10 Rounds
20 Cal Assault Bike
10 Barbell Strict Press #115/#85
Post partners and times to comments.