WOD
A.1
5 Rounds
3 Deadlifts
:30 Superman Hold
A.2
15:00 AMRAP
10 Front Carry Split Squat (R)
10 Front Carry Split Squat (L)
20 KB Swings
RX: #70/#53
A.3
3 Rounds
100 Flutter Kicks
Rest :30
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WOD
A.1
5 Rounds
3 Press
30 Banded Shrug
A.2
10-8-6-4-2
DB C&J
Burpees
A.3
3 Rounds
30 Hollow Rocks
:45 Plank
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WOD
A.1
5 Rounds
3 Back Squats
20 DB Calf Raise
A.2
13:00 AMRAP
5 Toes to Bar
6 Box Jumps
7 KB Swings
A.3
50 Evil Wheels
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Partner WOD
In Teams of 2:
20 Renegade Rows #50/#35
60 Hang Power Cleans #115/#85
50 Cal Assault Bike
20 Renegade Rows
40 Hang Power Cleans #135/#95
40 Cal Assault Bike
20 Renegade Rows
20 Hang Power Cleans #155/#105
30 Cal Assault Bike
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WOD
A.1
4 Rounds
7 Bench
12 DB Fly
A.2
24:00 EMOM
8 Rounds
:40 Assault Bike
:20 Rest
:40 Step Up
:20 Rest
:40 Plank/ V-Ups
:20 Rest
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WOD
A.1
5 Rounds
3 Power Cleans + 2 Hang Power Cleans
A.2
15:00 AMRAP
5 Power Cleans #185/#125
10 Deficit Push Ups
15 Inverted Ring Rows
A.3
3 Rounds
30 Medball Toe Crunch
20 Russian Twist
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WOD
A.1
4 Rounds
7 Deadlifts
:30 Superman Hold
A.2
6 Rounds
8 Shuttle Runs
12 Burpee Box Jumps
18/14 Calorie Row
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WOD
A.1
4 Rounds
7 Press
12 Seated DB Lateral Raise
A.2
On the 3:00 x 7
Row 500m/450m
12 Pull Ups
(Modify as needed)
A.3
3 Rounds
20 Ipsilateral Dadbugs
10(e) Side Pillar w/ Dip and Reach
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WOD
A.1
4 Rounds
7 Back Squats
10 DB RDL
A.2
3 Rounds
Row 500m
12 Burpees
21 Box Jumps
A.3
50 Evil Wheels
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Partner WOD
In Teams of 2:
100/80 Cal Assault Bike
10 Wall Walks
100 Hanging Knee Raises
10 Wall Walks
100 OH Walking Lunge w/ Bumper Plate #45/#25
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