WOD:
A.
Three sets of:
Deadlift x 6-8 reps (CW: 155, 160, 160)
Dumbbell Shoulder Press x 8-10 reps
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Plank from Elbows x 45 seconds
B.
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
10 Kettlebell Swings
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
CW: 5 rds., plus 3 burpees
LW: 6 rds., plus 2 burpees
WOD:
Hang power clean and push jerk 3-3-3-3-3-3-3 reps
CW: 65, 75, 75, 85, 85, 95, 100
LW: 55, 55, 60, 60, 60, 65, 65
CW: 13:35
LW: 13:59
WOD:
Three sets of:
Suitcase Deadlift (Left) x 6 reps
100-Foot Suitcase Carry (Left)
Suitcase Deadlift (Right) x 6 reps
100-Foot Suitcase Carry (Right)
B.
Every minute, on the minute, for 15 minutes:
10 Hurdle Hops
10 Heavy Russian Kettlebell Swings
WOD:
A.
3 sets of:
Dumbbell Bench Press x 10-12 reps
Supine Ring Rows x 10-12 reps (OR Push-ups)
Side Plank x 45 seconds each side
B.
Four rounds for time of:
WOD:
A.
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Snatch-Grip Romanian Deadlifts x 6-8 reps
L-Sit Hold x 30-45 seconds
B.
For time:
18 Burpees
18 Alternating Single-Arm Dumbbell Press ( 9 ea arm)
14 Burpees
14 Alternating Single-Arm Dumbbell Press (7 ea arm)
10 Burpees
10 Alternating Single-Arm Dumbbell Press (5 ea arm)
CW: 8:11 (25#DB)
LW: 6:28 (15# DB)
WOD:
WOD:
