WOD

Assending Ladder complete as many steps in 12 min of:
1 Power Clean
2 Burpee over Bar
3 DB Snatches
2,4,6 etc
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WOD

Complete as many rounds as possible in 20 minutes of:
12 Push press (40lb sandbag)
12 Back Squats (40lb sandbag)
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WOD

3 Rounds for time of:
6 Pull ups
12 box jumps
Row 300m
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Cleans
6-4-2-1
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WOD

3 Rounds for time of:
50 Double Unders
1 min Hand Stand Hold
35 Abmat sit ups
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Rest Day

Rest Day

WOD

Complete as Many Rounds as possible in 15 min of:
19 Wall Balls
19 Row 19 Cal.
then
Deadlifts
5-3-3-1
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WOD

Every Min on the Min for 15 min complete:
6 Front Squats 75%
6 Toes to Bar
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WOD

Hang Clean, AHAP
5-5-3-2-1 reps
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WOD

For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
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Compare to: 180315

WOD

Complete as many Rounds as Possible in 20 min:
10 DB push press Left
10 DB push press Right
10 Goblet squats, 24k
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Compare to: 190123

Rest Day

Rest Day

WOD

3 Rounds for time of:
15 Deadlifts 135lbs
10 knees to chest
Row 300m
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WOD

4 Rounds of:
10 pull ups
50m Bear Crawl
12 DB Burpees
then
1-10 for time of:
1 wall ball
2 push ups
3 Double Unders
(1/2/3.2/4/6,3/6/9,4/8/12 ....)

WOD

Bear Complex
3-3-3-3-3
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WOD

Complete as many rounds as possible in 12 min of:
5 Hand Stand push ups
5 Muscle ups
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WOD

4 Rounds for time of:
22 Farmer Carry Box step ups, 20"
11 Burpee box jump
8 Thrusters 95/75/lbs
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Rest Day

Rest Day

WOD

EMOM for 20 minutes of:
10 Squats
10 Push press 65/45lbs
10 Sit ups, abmat
Post number of rounds completed in 20 min.

WOD

5 Rounds for time of:
20 Push ups
16 KB Swings 1 1/2 pood
16 One foot, (alt.) toes to bar
Post times to comments: Compare to: 180425

WOD

As Many Rounds as Possible in 12 min of:
9 Pistol squats (alt)
15 Hang Cleans 95/75lbs
21 Push ups
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161214

WOD

Front Squats
3-3-3-3-3
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Compare to: 180508
161116

WOD

 5 Rounds for time of:
12 box jumps
12 Toes to bars
12 Cleans (Squat) 95/75lbs
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Rest Day

Rest Day

WOD

40-30-30-20-10 reps of
GHD or sit ups
Overhead Squats 75/55lbs
Toes to Bar
50 Double Unders
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