WOD

7 rounds for time of:

Front Squat 7 reps 135/95 lbs
Run 200m
Compare to: 180504

WOD

5 Rounds for time of:
8 Hang Power Cleans
8 Power Cleans
8 Thrusters
Use 45lb and 30lb Dumb bells (alt)
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Rest Day

Rest Day

WOD

Ruck Run
Take your pack and load it with 20/14lbs
Complete 30 min run, track distance with your phone.
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WOD

Complete as Many Rounds as Possible in 12 min of:
9 Hand Stand Push ups
2 Seated sled pulls
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WOD

Complete 5 Rounds for time of:
9 Dead lifts 185/135lbs
15 Kettle bells Swings 24/16k
21 Push ups
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WOD

Start 3:00 min on the Assault Bike
Complete as many Rounds as possible in 20 minutes of:
Run 200m
10 Pull ups
15 DB Shoulder to Overhead 40/30lbs
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WOD

Backsquats
5-3-3-3-1
then
12-9-6-3 reps of:
Hang power clean 135/95lbs
Toes to Bar
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 min of:
20 Push ups
25 m Sand bag bear crawl
10 chin ups, pause 2 sec at the top.
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WOD

3 Rounds for Time:
10m Walking lunge, 95/65lb
25 GH Situps
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WOD

For Time:
40 Wallballs 20/14lbs
Rest 1 min
40 Kettle bell swings 24/16k
Rest 1 min
40 Cal Row
Rest 1 min
40 Thrusters 55/40lbs
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WOD

Shoulder Press
5-5-3-3-1-1
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WOD

5 Rounds for time of:
10 Hand Stand Push ups
5 Muscle ups
8 DB Burpees 35/25lbs
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Rest Day

Rest Day

WOD

For Time:
21-18-15-12-9 reps of:
Row (cal)
Kettle Bell swings 24/16k
Push ups
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WOD

For Time:
50 steps walking lunge
40 Thrusters 45lbs
30 Push ups
20 Burpee over Bar
10 Overhead Squats 95/75lbs

WOD

5 Rounds for time of:
16 DB snatch (alt) 50/35lbs
16 GH Sit ups
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WOD

Front squat 5-5-5-5-5 reps
Scroll for scaling options.
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WOD

Complete as many rounds as possible in 15 min of:
Row 400m
10  floor to overhead 95/65lbs
10 Toes to Bar
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Compare to: 180101

Rest Day

Rest Day

WOD

3 Rounds for time of:
12 Chest to Bar pull ups
24 Kettle Bell Swing 24/16k
6 Hand Stand Push ups
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WOD

 Cleans
3-3-3-3-3
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Compare to 140130

WOD

For Time:
10 Overhead Squats 95/75lbs
20 Burpee over Bar
30 Push ups
40 Thrusters 45lbs
50 steps walking lunge
40 Thrusters 45lbs
30 Push ups
20 Burpee over Bar
10 Overhead Squats 95/75lbs
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WOD

5 Rounds for time of:
15 Deadlifts 155/115lbs
Shuttle run 5-10-15-20-25m
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WOD

Complete as Many Rounds as Possible in 7 min of:
200 m Row
50 Double Under’s
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Rest Day