WOD
A.1 Bench Press 5, 5, 5, 5, 5
A.2
Rowing Intervals – Max Effort
1 Partner Works while the other rests
1 x :30
1 x 1:00
1x 1:30
1x 2:00
1x 2:30
1 x 2:30
1 x 2:00
1 x 1:30
1 x 1:00
1 x :30
A.3 Complete 50 Evil Wheels
Post loads to comments.
WOD
A.1
4 Minute Tabata
20 Seconds on
Hollow Rock Hold
10 Seconds rest
20 Seconds on
Superman Hold
10 Seconds rest
A.2
12 Minute AMRAP
DB Overhead Lunges #45/#35- One length of Gym
10 Knees to Elbows
*If you bend your elbows on OH Lunges, drop and perform 10 DB push ups. Coaches will call you out!
Post rounds to comments.
WOD
A.1 Snatch 3, 3, 3, 3, 3, 3, 3 TnG
A.2
100 Burpees
4 Strict Pull Ups Every Two Minutes
20 Minute Cap
Post loads and times to comments.
WOD
7 Rounds
24 Minute Cap
3 Burpee Toes to Bar
5 Hang Squat Clean
7 HSPU
*1 Rope Climb EMOM
Score is # of rope climbs completed and time.
Post scores and times to comments.
WOD
A.1 Front Squat 8, 8, 8, 8
A.2
3 Minute Max Effort Wall Balls
Rest 90 Seconds
2 Minutes Max Effort Wall Balls
Rest 60 Seconds
1 Minute Max Effort Wall Balls
A.3
Accumulate 1 Minute L-Sits
Post loads and reps to comments.
