WOD
Run 400M with plate overhead.** Drop plate and run 400M back to gym.
50 Push Jerk #115/#75
50 Jumping Lunges
50 Ball Slams
Run 400M. Pick up plate and run 400M with plate overhead.**
**Elbows must be fully extended with the plate directly overhead during the entire run. Use a weight you can manage. Don’t wimp out with light weight either. Remember you get results from putting in the hard work. Showing up and going through the motions doesn’t do you any good.
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WOD
A.1 Back Squat 20 Reps
A.2
Run 800
Then…
2 Rounds
25 Box Jumps
25 Pull Ups
25 Wall Balls
25 Push Ups
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Partner WOD
40 Deadlift#225/#155
Run 400M
40 Push Press #115/#75
Run 400M
40 KB Swing
Run 400M
40 Pull Up
Run 400M
40 Box Jump
Run 400M
40 Burpees
Run 400M
40 Squat Clean #95/#65
Run 400m
*Rules: Only 1 partner can be working at a time, 1 barbell per group, only 1
partner has to run each 400M, but the last 400M is done together. If you do not
have a partner, cut the reps in half, but you still must run all the 400s.
WOD
A.1 Deadlift 1RM
A.2
10 Rounds
15 Ball Slams
10 Burpees
5 Front Squats #135/#95
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WOD
A.1
21-15-9
Overhead Squats #115/#75
Dead Hang Pull Ups
A.2
Run 3x400M 1:1 Rest
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