WOD

Hang Cleans, 80%-90%-95%-100%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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WOD

3 Rounds of
50 ft kettle bell carry, Front rack
15 Burpee Pull ups
50 Push ups
then
3 sets of:
:30 sec of Front Plank
:30 sec of R Forearm Plank
:30 sec of L Forearm Plank
:30 sec Rest

Rest Day

Rest Day

WOD

Run 5k or Row 5k
Finish with a ROMWOD
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WOD

5 Rounds of max reps of:
30 sec, Push press
Rest 60 sec
30 Double Unders
Rest 60 sec
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WOD

Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
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WOD

4 Rounds for time of:
7 Deadlifts, Body weight
Run 200m
14 Kettle Bell Swings
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WOD

Complete as Many Rounds as Possible in 15 minutes of:
40 Double Unders
30 Sit ups
20 Lunges
10 Cleans w/ Sand Bags
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Rest Day

Rest Day

WOD

For Time:
Buy in
Rower 400m,
5 rounds of
25 Goblet squats  16k/12k
25 Walking Lunges
20 Push press 55lbs/ 75lbs
Buy out
Run 400m run
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WOD

Front Squats
8-6-4-2

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WOD

Complete the following movements of:
Tabata This!
Squat
Rest 1 minute
Leg levers, hands on rig.
Rest 1 minute
Push up
Rest 1 minute
Sit up
Rest 1 minute
Kettle bell swing 16k
The Tabata interval is 10 seconds of work followed by 10 seconds of rest for 6 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post the total of the least amount of reps, of the 5 sets.

WOD

3 Rounds for time of:
Row 500m
16 Deadlifts 135/95lbs
21 push press 45/20lbs
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WOD

AMRAP in 15 min of:
10  kettlebell swings
10 box jumps 20/24
10 1 legged  squats (alt)
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Rest Day

Rest Day

WOD

Complete as many rounds as possible in 9 minutes of:
12 Floor to overhead, 115/75lbs
12 Toes to Bar
Finish with a ROMWOD
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WOD

Deadlifts
7-5-3-2-1 70%,75%,80%,85%, 85% of 1 rep max
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Compare to: 190131

WOD

For Time:
10 Box jumps 24/20"
20 Push ups
30 Squats
40 Double Unders
50 Leg Lever, Hands on bottom of rig
40 Double Unders
30 Squats
20 Push ups
10 Box Jumps 24"/20"
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WOD

Strength
Single arm DB press
10-8-4-2, both arms, increase the load each round
then
Complete as many rounds as possible in 12 minutes of:
Run 200m
12 Floor to Overhead
12 Pull ups
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WOD

3 Round for time of:
350 meter row
15 Burpees over the rower
20 Pull ups
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Rest Day

Rest Day

WOD

Every Minute on the minute for 16 minutes of:
6 Pull ups (strict)
6 Dips
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WOD

Row 400m (buy in)
Complete 3 Rounds for time of:
20 G H Sit up
20 GH Hip ext
20 Front Squats 75% (body weight)
Row 400 m (buy out)
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Compare to: 181025

WOD

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Compare to: 100218

WOD

Complete as many rounds as possible in 17 minutes of:
11 Cal Row
7 Dumb bell Thrusters
7 Toes to Bar
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WOD

For time:
50 jumping alternating lunges, 50 steps
50 pull-ups
50 push presses, 95 lb.
50 hip extensions
50 burpees
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Compare to: 170718