PARTNER WOD:In teams of 2:AMRAP 15:1 DB Thruster2 DB Burpees3 DB Front Squats4 DB Step Ups (24/20)-Use 2 DBs-One partner completes one round, while other partner rests. Switch after each full round.
STR: Clean WOD:Every 3:00 For 5 SETS:12 TTB15/12 Cal RowMax Power Cleans-Rest :30 b/t Sets
STR: Deadlifts WOD:EMOM 14:Alternating between,1- 5 Deadstop Deadlifts*2- Max Cal AB or Row*DL starts moderate weight. Can increase weight every round.-Score = calories
STR: Push Press WOD:AMRAP 14:75 DUs25 Push Press15 Pull-ups
STR: Front Squats WOD:Every 2:30 for 5 SETS:200m Run10 Front Squats
STR: DB Press WOD:For Time:50/40 Cal AB 50 Sit-ups30/25 Cal AB 40 Sit-ups20/15 Cal AB 30 Sit-ups
HALLOWOD:For Time:With a partner:10 Synchro Burpees31 Box Jump Overs (24/20)10 Synchro Burpees31 Push Press (95/65)10 Synchro Burpees31 Toes To Bar10 Synchro Burpees31 Back Squats10 Synchro Burpees31 KBS (1.5/1)10 Synchro Burpees31 GHD Sit-ups1031m Row*One partner works at a time, except for the burpees. Switch as needed.
STR/WOD:“NCX BASELINE III” In 15min establish a heavy 3-Rep Deadlift Rest 5min AMRAP 10:5 Strict Pull-ups 10 HR Push-ups15 Air Squats
STR/WOD:“NCX BASELINE II” In 12min establish a heavy 3-Rep Front Squat Immediately into, In 12min establish a heavy 3-Rep Strict Press Rest 3min AMRAP 3:Max Burpees
KORY’S BDAY WOD:BI:47 Cal RowThen,10 RFT:2 Rope Climbs8 WB (20/14)19 Alt Hang DB Snatch (35/20)7 OH DB WL (ea arm)3 Power Snatch (75/55)
