WOD
A.1 Bench Press 8×3 Bench Press @75%. Focus on bar speed. 3 quick reps. 30 seconds rest between rounds.
A.2 12 Minute AMRAP
5 Over the Box Jump
40M Shuttle Run (10M x4)
15 Toes to Bar
15 HR Push Ups
A.3 3×15 DB Heavy Row (Heavy) 30 seconds rest
3×15 Banded Sit Ups 30 seconds rest
Post loads and rounds to comments.
Partner WOD
3 Rounds Each
P1- work P2- rest
Row Cals
8 KB Snatch (per arm) #53/#35
Then…
3 Rounds Each
P1- work P2- rest
5 Strict Pull Ups
10 KB Thrusters #53/#35
Then…
P1 & P2
3 Rounds
P1- 50 Lunges (150 total per person)
P2- AMRAP Double Unders when P1 goes.
Post partner, times and scores to comments.
WOD
A.1 Power Clean 3RM
A.2 5 Rounds
WOD
“Fight Gone Bad”
3 Rounds
1 Minute per station. No rest between stations until the end of a round.
Row for calories
Push Press #75/#55
Box Jump #24/#20
SDHP #75/#55
Wall Ball #20/#14
Rest 1 Minute
Post reps to comments.
