WOD
A.1 Bench 5RM, Max Reps @ 85%
A.2 Run 10 x 100M on the Minute
A.3
3×1 Minute Planks
Rest :30 between efforts
3×12 T2B
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WOD
“Barbara”
5 Rounds
20 Pull Ups
30 Push Ups- Hand Release
40 Sit Ups
50 Air Squats
Rest 3 Minutes
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WOD
A.1 Push Press 3RM
A.2
5 Rounds
10 Burpee
8 Clean & Jerk #135/#95
Run 400M
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WOD
A.1 8×2 Hang Power Snatch
A.2
30 KB Swings
30 Pull Ups
20 KB Swings
20 Pull Ups
10 KB Swings
10 Pull Ups
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WOD
A.1 Back Squat 60%x5, 65%x5, 70%x5, 75%x5, 80%x5 of 1RM
A.2
Run 1 Mile
Row 200M
50 Man Makers #40/#20
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Partner WOD
5 Rounds
Run 400M
7 Burpee Box Jumps
7 SDHP #95/#65
7 Thrusters #95/#65
*Alternate each round between partners ex. P1 goes through 1 Round then switch, P2 goes through 1 Round…continue until each athlete as completed a total of 5 Rounds each.
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