WOD

40-30-20-10 reps for time of:
Man Makers 60lbs/30lbs
Row 300m between each set.
Post your time to comments:

WOD

Snatch, 1 rep
Clean and jerk, 1 rep
As many rounds and reps as possible in ten minutes of:
120lbs Squat clean, 6 reps
12 Pull-ups
24 Double-unders

Add together the best snatch (in lbs), the best clean and jerk (in lbs), and the total reps performed in the triplet for your final score. Post score to comments.

Compare to: 101001, no post

WOD

5 Rounds for time of:
25 Hand Release Push ups
25 Goblet Squats 16k
25  Abmat Sit ups
Post time to comments:
Compare to: 161016

Rest Day

Rest Day

WOD

5 Rounds for time of:
30 Double Unders
20 Sit ups
15 Overhead Squats 115/85lbs
Post time to comments:
Compare to 160921

WOD

Complete as many rounds as possible in 16 min of:
12 push ups
24 Squats (add wt to scale up)
12 step walking lunge add wt to scale up)

Post # of rounds to comments:

WOD

Complete As Many Rounds As Possible in 15 min of:
Row 20 calories
10 Power Cleans 135/95lbs
Post the number of rounds to comments:

WOD

5 Round for time of:
50 Double Unders
15 Box Jumps
7 Dead Lifts 225lbs
Post number of rounds to comments:

WOD

Complete as many rounds as possible in 14 minutes of:
9 HSPU
9 Front squats 145lbs (Cleaned no rack)
9 Pull ups
Post number of rounds to comments:

Rest Day

Rest Day

WOD

4 Rounds for time of:
7 reps of Snatch 95/75lbs
12 reps of Toes to Bar
16 reps of Push Press 95/75lbs
Run 100 yds
Post time to comments:

WOD

20 rounds for time of:
1 Muscle Up
2 HSPU
3 Overhead Squats 135/95lbs

WOD

For Time:
Run 200m
Back squat, 4 reps 225/135lbs
Run 200m
Back squats, 8 reps 225/135lbs
Run 200m
Back squats, 12 reps 225/135lbs
Run 200m
Back squats, 16 reps 225/135lbs
Post time to comments:

WOD

For Time:

Run 800m
 then
5 Rounds for time of:
20 Push ups
20 Sit ups
10 Dead Hang pull ups

Run 800m
Post time to comments:

WOD

Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
Post loads to comments:
Bear Complex demo
Compare to: 150109

Rest Day

Rest Day

WOD

Run w/ your Ruck for 30 minutes, Ruck (backpack). Stop every 5 minutes and complete 15 Burpees with the Ruck pack on.
Post your weight of the ruck on the comments.
 

"Just one can of fizzy drink a day IS enough to raise the risk of developing diabetes by 50%," Daily Mail.

WOD

3 Rounds for time of:
25 walking lunges with sandbag
25 floor to overhead w/ sand bag
25  sit ups w/ sand bags

WOD

Hang Snatch
5-5-5-5-5

Complete as many rounds as possible in 20 min of:
21 reps of Kettle bell swings 24/16k
12 pull ups
Run 200m

WOD

Complete as many rounds as possible in 15 minutes of:
4 bar muscle-ups
45-lb. dumbbell Turkish get-ups, 6 reps
8 ring push-ups
Post rounds completed to comments.

WOD

Complete as Many Rounds as Possible in 15 minutes of:
25 Pull ups
Run 5 Shuttles, 125m
50 Overhead Squats 45/35lbs
25 Kettle bells swings 24/16k
Post number or rounds completed to comments:

Rest Day

Rest Day

WOD

Every minute on the minute for 15 Rounds:
4 Deadlift 115/85lbs
6 Shoulder to overhead 115/85lbs
8 Box Jumps
Post number of rounds completed

WOD

5 Rounds for time of:
20 Front Squats 95lbs, from the floor.
20 abmat sit ups, GHD sit ups if you have one.
Run 200m
Post your time to comments:

WOD

Complete as many rounds as possible in 20 minutes of:
15 Pull ups
30 Wall Balls 20/14lbs
Run 200m
Post number of rounds to comments:

WOD

Every Minute on the Minute complete (EMOM)
2 Overhead squats
Increase the load at 3,5,7,9 rounds
Post loads to comments:
Compare to 151113