Partner WOD:
*9 Rounds For Time:
12 HRPU’s
12 Wall Balls (20/14)
12 Hang Snatches (95/65)
12 Front Squats (95/65)
12 Push Press (95/65)
12 Med Ball Sit-Ups (Together) (20/14)
Run 150 m (Together)
* Split Reps Evenly, Med Ball Sit Ups and run together
WOD:
For Time:
21-15-9-6-3
OH Lunges (95/65)
T2B
Strength:
Front Squats
WOD:
For Time:
100 DB Step-ups (35/25)
100 Butterfly Sit-ups
**Break up reps any way you want**
Strength:
Super Sets
Bench Press
Curls
WOD:
15 down to 1
Floor Press (135/95)
Double Unders
Burpees
30 Minute AMRAP
Station WOD:
11/8 Cal Rower
8 Wallballs (20/14)
7 SDHP (95/65)
6 Power Cleans (95/65)
9/8 Cal Assault Bike
8 Goblet Squats (53/35)
7 Pull Ups
6 Ring Dips
9 KB Swings (53/35)
Strength:
HRPU’s
Air Squats
Partner WOD:
50 Single Arm Snatches (53/35)
-Run 400 (Together)
50 Backsquats (95/65)
-Run 400 (Together)
50 Push Press (95/65)
-Run 400 (Together)
50 Med Ball Sit-Ups (20/14)
Partner WOD:
2 Rounds of:
3 Minutes max reps of:
Wall Balls (20/14)
**rest 1 minute**
3 Minutes max reps of:
Deadlifts (115/85)
**rest 1 minute**
3 Minutes max reps of:
Power Cleans (115/85)
**rest 1 minute**
3 Minutes max reps of:
Med-ball Situps (20/14) (Together)
**rest 1 minute**
Split reps evenly, only 1 partner works at a time
Group WOD:
10 minute time cap
12/10 Calorie Assault Bike
2 Thrusters (95/65)
4 B/Bell Push Ups
8 Sit-Ups
Strength:
Work on a weakness
WOD:
2 Rounds of:
2 minutes of max reps:
Burpee Box Jumps (24/20)
* Rest 1 Minute
Thrusters (95/65)
* Rest 1 Minute
Devil Twists (53/35)
* Rest 1 Minute
Lifting Day:
Bench Press 6×8
B/Squat 5×8
Strict Press 3×6
Power Snatch 4×6
