WOD:
10 ROUNDS WITH A PARTNER
5 – POWER CLEANS
10 – BURPEES OVER BAR
Rx: 135/95LBS
Sx: 95/75LBS
WOD:
5 x 500M ROW
WOD:
TEAMS OF THREE
4 x 5 MINUTE ROUNDS
3 – SNATCHES
6 – OVERHEAD SQUATS
9 – BOX JUMP OVERS
*3 MIN. REST
Rx: 115/70LBS
Sx: 95/55LBS
WOD:
A.)
5 SETS
(2 POSITION CLEAN)
1 – HANG CLEAN
1 – SQUAT CLEAN
B.)
10 MIN. EMOM.
5 – PULL-UPS
10 – PUSH-UPS
15 – SQUATS
WOD:
EVERY 4 MINUTE FOR A TOTAL OF 6 SETS
10 – DEADLIFTS
400M RUN
Rx: 135/95LBS
Sx: 95/75LBS
WOD:
A.)
BACK SQUAT 3×5
*ADD 5LBS
B.)
FOR TIME
1000M ROW
3 SETS:
10 – PUSH PRESS
15 – BOX JUMPS 24″/20″
600M RUN
Rx: 95/65LBS
Sx: 75/45LBS
WOD:
WOULDN’T YOU LIKE TO KNOW… SEE YOU AT THE BOX!
WOD:
A.)
4 SETS
PISTOLS (6-8 REPS)
*90 SECOND REST
SINGLE ARM ROW (10-12 REPS)
*90 SECOND REST
B.)
4 SETS FOR TIME
10 – BURPEES
15 – KB SWINGS
30 – DOUBLE UNDERS
Rx: 70/55LBS
Sx: 55/35LBS
WOD:
A.)
DEADLIFT x 15
*20 SEC. REST
MAX REP RING PUSH-UPS
*3 MIN. REST
DEADLIFT x 10
MAX REP RING PUSH-UPS
*3 MIN. REST
DEADLIFT x 5
MAX REP RING PUSH-UPS
B.)
3 ROUNDS
10 – POWER CLEANS
15 – PULL-UPS
400M SPRINT
Rx: 135/95LBS
WOD:
3 SETS FOR MAX REPS
60 SECONDS – WALL BALLS
60 SECONDS – KB SWINGS
60 SECONDS – BOX JUMPS
60 SECONDS – PUSH PRESS
60 SECONDS – ROW (CAL.)
**60 SECOND REST**