Rest Day

Rest Day

WOD

Every Minute on the Minute for 16 min of:
6 Strict push ups
6 Pull ups

WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

WOD

3 rounds for time of:

20 squats
10 sit ups
5 push ups
30 squats
15 sit ups
10 push ups
40 squats
25 sit ups
15 push ups
Run 200 m
30 squats
15 sit ups
10 Push ups
20 squats
15 sit ups
5 Push ups
Run 200 m
Post time to comments:
Compare to:160830

WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
Post time to comments:

WOD

Complete as many Rounds as possible in 12 min of:
12 Power Snatch
12 Box Jumps
12 Burpees over the bar
Post number of rounds to comments:

WOD

Fun with Cards
Hearts- Hand Release push ups
Diamonds- Sit ups
Spades- Mountain Climbers 4ct
Clubs- Burpees

Rest Day

Rest Day

WOD

Row 15 min or Run 15 min
Post distance completed.

WOD

Hang Clean, AHAP
5-5-3-2-1 reps
Post loads to comments:

WOD

3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

WOD

Complete as many rounds as possible in 20 minutes of:
20 Wall Balls
20 Kettle bell swings
20 Toes to Bar

WOD

4 Rounds for time of:
50m KB carry, 1 arm overhead, 1 arm farmer carry,switch at 25m
50m Bearcrawl w/ Sandbag
250m row
Post time to comments:

WO

Rest Day

Rest Day

WOD

AMRAP in 15 min of:
10 Deadlifts 115/85lbs
10 Shoulder to overhead 115/85lbs
10 Box Jumps
Compare to: 150930

WOD

21-15-9 for time
Hand Release Push-ups
Strict Dips
Burpees

Strength 
Front Squat
2-2-2-2-2 hold bottom for 5 sec. 
Start at 65% of 1 rm max
Compare to:150930

WOD

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups
Post time to comments:
Compare to:  110912

WOD

"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Post time to comments.
Compare to: 161207

WOD

As  Many Rounds As Possible in 15 minutes of:
5 Cleans, 155lbs
10 HSPU's
Post number of Rounds to comments:
Compare to: 170915

Rest Day

Rest Day

WOD

Every 3 min for 15 min.
3 Cleans and 1 Clean and Jerk
Complete 3 cleans, dropping the bar, on rep 3,
clean and jerk
Work at 75% of 1RM.
Post loads to comments:

WOD

7 Rounds for time of:
7 Overhead Squats, 95/75
7 Burpees over bar
Post time to comments:

WOD

Back Squats
Using your 1RM from last week.
Complete 2x18 As Heavy as possible, no rest at the top.

Complete as many rounds as possible in 12 minutes of:
Row 250m
Snatch 20kb, 10/10 reps
15 rep box jump
Post load back squat and number of rounds completed.

WOD

3 rounds for time of:
25 dumbbell push jerks
50 double-unders
25 weighted step-ups
50 double-unders
Men: 50-lb. dumbbells, 24-in. box
Women: 35-lb. dumbbells, 20-in. box
Scroll for scaling options.
Post time to comments.

WOD

Labor Day- Get out of the gym.
Post what you did to comments:

Rest Day

Rest Day