WOD

 AMRAP in 20 min of:
16 Push press 95/65lbs
16 Pull ups
Run 50m odd rounds
Run 200m even rounds
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WOD

5 Rounds for time of:
20 push ups
30 goblet Squats 24/16k
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WOD

3 Rounds for time of:
24 Box jumps 24"
16 One legged squats
12 Dumb bells power snatch 40/20lbs
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WOD

5 Rounds for time of:
Run 50m
16 Deadlifts, body weight
16 Ring Dips
1 min break
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WOD

Complete EMOM for 10 min of:
3 reps of Front Squats at 60% of 1 RM
then
Complete AMRAP for 15 min of:
21 Clean and Jerks 95/65
15 Pull ups
9 Sit ups
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Rest Day

Rest Day

WOD

Choose 3 of your weakest movements
Then do a 12 min AMRAP with 12 reps each

WOD

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 handstand push-ups
20 hip extensions
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WOD

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps
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WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD

Deadlifts
6-4-4-3-2-2, more info on the board

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
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WOD

Complete 50 pull ups
then
Overhead Squats
5-3-3-1
then
Complete 50 Ring Dips
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WOD

5 Rounds for time of:
4 Deadlifts 185/145lbs
8 Hang Power cleans 115/85lbs
10 Ring dips
12 Box Jumps 24/20

WOD

Shoulder Press
5-5-5-5
Then
3 Rounds for time of:
Run 50m shuttle
20 4 count flutter kicks
10 Burpee toes to bar
Great workout for outside
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WOD

10 Rounds for time of:
Run 40m
15 push ups
Rest 1min between rounds
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WOD

Complete AMRAP in 15 minutes of:
Run 200m
12 Pull ups
8 145lb front squats (from floor)
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Rest Day

Rest Day

WOD

"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Compare to: 150617

WOD

5 Rounds for time of:
9 Overhead squats
15 Hang Cleans(squat)
21 Push ups
Using one bar post time and load to comments:

WOD

Snatch
3-3-3-3-3
Start at 60% 1RM add 5% each set
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WOD

For Time:
Run 400m
50 box jumps 24"
Run 200 m
40 Front Squats 75lbs
Run 100m
30 Toes to Bar
Run 50m
20 Burpees
Run 25m
10 HSPU
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WOD

3 Rounds for time of:
21 Wall Balls 20/14
15 Toes to Bar
9  Clean and Jerks
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Rest Day

Rest Day

WOD

"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettle bell X 21 swings (or 55 pound dumbbell swing)
 12 Pull-ups
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WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m (around building twice)
95lbs snatch, Overhead squat 12 reps
Run 200m (around building once)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
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Compare to:  160601