Category: W.O.D.

PARTNER WOD:
*6 Rounds for Time:
64 Air Squats
32 K/B Swings (53/35)
16 HRPU’s
8 Med-Ball Sit-ups (20/14) Together

* Split reps evenly, only one partner works at a time

WOD:
For Time
150 Wall Balls (20/14)

STRENGTH:
Clean & Jerk (Building Up in Weight)

WOD:
13 Minute AMRAP
8 Hang Squat Cleans (95/65)
4 Ring Dips
2 HSPU

WOD:
Death by Burpees Over Barbell
**Rest 5 Minutes**
Death by Sit-ups

STRENGTH:
4 x 10
Bench Press (Building Up in Weight)
Bent Over Rows (5 Heavy)

WOD:
4 Rounds for Time
30 Floor Press (95/65)
20 Air Squats
10 Pull Ups

STRENGTH:
Power Snatch (building to a heavy set of 1)

WOD:
14 Minute Ascending Ladder (by 2’s)
Single Arm Snatches (53/ 35)
Single Arm OH Lunges (53/35)

Partner WOD:
2 Rounds For Time of:
Run 100 m (Together)
10 Toes 2 Bar
Run 200 m (Together)
20 Hang Cleans (95/65)
Run 300 m (Together )
30 Hang Snatches (95/65)
Run 400 m (Together)
40 Med Ball Sit-Ups (Together)

Split reps evenly

Open Gym ~ No Classes

PARTNER WOD:
28 Minute AMRAP
– 28 Hang squat cleans (95/65)
– 28 Pull ups
– 100 m waddle
Rx+
-135/95
– CTB Pull ups

Planksgiving 
(Repeat each set exercises on the left and right)
Complete 2 rounds for time
Complete 10 reps per exercise
* three legged downward dog + straight leg pulses – 10 reps
* single leg downward dog + high plank knee pulls – 10 reps
*  high plank single leg cross-body knee pulls – 10 reps
*  side plank reach throughs – 10 reps
*  side plank hip lifts – 10 reps
*  repeat entire sequence on the other side