Soul Survivor
9 – 9 – 21 3 rounds 30 cal row 30 db snatch 50 . 35 3 rope climbs
9 – 8 – 21 A. thruster from rack 5 – 5 – 3 – 3 – 3 – 1- 1 – 1 -1 B. partner wod Run 400m together 21 synchro burpees over the bar Run 400m together 15 synchro burpees over the bar Run 400m together 9 synchro burpees over the bar
9 – 7 – 21 A. build to a heavy 3 rep deadlift B amrap 15 6 deadlifts 155 / 105 12 push ups 6 deadlifts 12 box jumps 6 deadlifts 12 wall balls 20 / 14
WOD 9 – 6 – 21 830 and Noon class only Teams of 2 5 rounds 800m run ( share 100m at a time ) 30 KBS ( share however ) 70 / 53 30 Pull ups ( Share however )
WOD 9 . 2 . 21 A. 4 x 4 PRESS Across B. 6 x 4 Push press Across C. Partner Cash out AMRAP 15 50 cal bike 40 DB Push + ROW 🙂
WOD 9 . 1 . 21 AMRAP 6 10 KBS 53 / 35 7 RING DIPS Rest 3 min AMRAP 6 10 Box Jumps 7 Ring Dips Rest 3 min AMRAP 6 10 KBS 10 Box Jumps
WOD 8 . 31 . 21 A. 5 sets of 3 front squats from the ground B. 10 rounds for time 250m / 200m row 5 front squats from the ground – pick a load 65 – 75% of your 3 rep in part A.
WOD 8 – 27 – 21 AMRAP 20 20 step ups with DB or KB 50 / 35 15 situps 10 HSPU or DB press