PARTNER WOD:2 Sets For Time:20 Alt DB Devils Clean100/80 Cal Row20 Alt DB Devils Clean100 Alt DB OH Reverse Lunges20 Alt DB Devils Clean100 Sit-ups20 Alt DB Devils Clean Rest 1:00 One partner works. One partner rests. Switch as needed.
STR: Front Squats WOD:On a 6min clock:1 RFT:600m Run30 Front Squats Rest remaining time.On a 6min clock:2 RFT:300m Run15 Front Squats Rest remaining time.On a 6min clock:4 RFT:100m Run7 Front Squats
STR: Core Stability WOD:AMRAP 14:16 Burpees12 Box Jump Overs10 TTB12 Burpees8 Alt DB Suitcase Lunges6 TTB
STR: Deadlifts WOD:6 RFT:8 Deadlifts16 KBS20/16 Cal AB
STR: Press WOD:For Time:50 DBL DB STOH800m Run50 DBL DB STOH
STR: Clean WOD:Every 4:00 for 4 Sets:35 DUs 10 Pull-ups8 Hang Cleans10 Pull-ups35 DUs Rest the remaining time.
PARTNER WOD:AMRAP 16:16 Alt Box Step-Overs8 Push Jerks P1 completes a full round, while P2 performs Max Cal AB. SWITCH REST 4:00 OPTIONAL STR:E2MOM 12 (6 Sets):8-8-6-6-4-4Push Jerks P1 completes a set, then P2 completes a set within the 2min window. Build up to a moderate weight.
STR: Deadlifts WOD:For Time:100m Run5 Deadlifts10 Bench Jump Overs 200m Run10 Deadlifts15 Bench Jump Overs400m Run15 Deadlifts20 Bench Jump Overs800m Run20 Deadlifts25 Bench Jump Overs
WOD:“POT O’ GOLD”For Time:25 Burpees25 Wall Balls5 Rope Climbs25 Air Squats25 Toes To Bar50 Double-Unders25 Toes To Bar25 Air Squats5 Rope Climbs25 Wall Balls25 Burpees
STR: Snatch WOD:AMRAP 3 (x4):3 Hang Power Snatch6 Push-ups9 Russian KBS Rest 1:00 between AMRAPs.
