Partner WOD:
*Minute
0 – 2 : Weighted Step Ups (53/35)
2 – 4 : HRPUs
4 – 6 : KB Swings (53/35)
6 – 8 : Wall Balls (20/14)
8 -10: Push Press (95/65)
10-12: Back Squats (95/65)
12-14: Hang Cleans (95/65)
14-18: Weighted Sit Ups
* Partners switch every 30 seconds
STRENGTH:
Deadlift
WOD:
10 Rounds For Time:
10 Deadlifts (135/95)
25 Double Unders
STRENGTH:
EMOM
Hang Cleans
HRPUs
WOD:
Run 250 m,
Power Cleans (10 Down to 2) 135/95
HSPUs ( 2 up to 10 )
Run 250 m
STRENGTH:
Bench Press
WOD:
15 Minute AMRAP:
12 Hang Snatches (95/65)
12 Pull-Ups
12 Burpees
STRENGTH:
Strict Press
WOD:
4 Rounds:
Run 500 m
6 Push Jerks (135/95)
6 Front Squats (135/95)
6 Toes 2 Bar
WOD:
“Coach Andy special”
WOD:
6 Minute AMRAP:
3 Squat Cleans (115/85)
6 Burpees
then,
REST 2 MINUTES
then,
7 Minute EMOM:
12 Wall Balls (20/14)
STRENGTH:
Squat Cleans
WOD:
16 Minute EMOM:
Min 1- 8 SDHP (95/65)
Min 2- 8 Single Arm OH Squat
Min 3- 16 Floor Press (95/65)
Min 4- 10 B/O Rows
STRENGTH:
EMOM:
Back Squat
Double Unders
WOD:
2 Rounnds of:
Run 250 m, 25 Barbell Push-Ups
Run 250 m, 25 Sit-Ups
Run 250 m, 25 Air Squats
Run 250 m, 25 Box Jumps
STRENGTH:
Deadlift
WOD:
15 Minute AMRAP:
21 KB Swings (53/35)
15 Deadlifts (135/95)
9 Toes 2 Bar
Run 100 m
