WOD
A.1 Deadlift 1RM 5, 3, 3, 2, 2, 1…..
A.2
12 Minute AMRAP
3 Burpees over Bar
15 Thrusters #95/#65
6 Burpees over Bar
12 Thrusters #115/#85
9 Burpees over Bar
9 Thrusters #135/#95
12 Burpees over Bar
6 Thrusters #185/#135
15 Burpees over Bar
3 Thrusters #205/#155
Post loads and reps to comments.
If you train hard, you’ll not only be hard, you’ll be hard to beat.
Herschel Walker-
WOD
A.1 Press 1RM
5, 3, 3, 2, 2, 1…
A.2
21-15-9
Power Cleans #135/#95
Ring Dips
A.3
100 x 4 Count Flutter Kicks
Max L-Sit Hold
Post loads and times to comments.
WOD
A.1 Front Squats 4×8
A.2
20 Power Snatches #115/#80
Run 800M
20 Power Snatches
Post loads and times to comments.
Partner WOD
5 Rounds
Run 800M
50 Burpees
Partners must both run 800M then split up burpees as necessary.
Post partners and times to comments.
WOD
A.1 Power Clean 3, 3, 3, 3, 3 TnG
A.2
12 Minute AMRAP
5 Pull Ups
10 Push Ups
10 Squats
10 Sit Ups
Post loads and times to comments.
WOD
A.1
2 Rounds
Run 200M
50 Push Ups
Run 200M
50 Lunge
Run 200M
50 Sit Ups
Run 200M
50 Squats
A.2
Accumulate 2 Minutes L-Sits
Post times to comments.