WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

3 Rounds for time of:
Run 200m
20 KB Swings 24/16k
12 Toes to Bar
Post time to comments:

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
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Rest Day

Rest Day

Rest Day

WOD

 As many rounds as possible in 20 minutes of:
Run 400m
25 Squats
20 Pull ups
Post number of rounds completed to comments:

WOD

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Post rounds and reps completed to comments

 

WOD

4 Rounds for time of:
Row 400m
20 Kettle bell swings 24/16k
10 Pullup
Post time to comments:

WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed to comments.

WOD

As Many Rounds as possible in 15 minutes of:

Run 400m
15 Pull ups
10 Hand Power Cleans 135/95lbs
Post time to comments:

Rest Day