Rest Day

Rest Day

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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Compare to: 151029
then
 "Grace"
For time:
135 pound Clean and Jerk, 30 reps
Post time to comments:

WOD

Complete as Many rounds as possible in 12 min of:
6 1 Legged squats
6 Hand Release Push up
Post number of rounds completed

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

WOD

For time:
Run to Ft Crook and Back
then
10 Pull ups
20 Push ups
30 Kettle bell swing 24/16k
40 Box jump overs 24/16"
50 Thusters 45lbs
40 Box jump overs 24/16"
30 Kettle bell swings 24/16k
20 Push ups
10 Pull ups
Run to ASB and Back
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WOD

Four rounds for time of:
7 Muscle-ups (3 pull ups and 3 Dips = 1 muscle up)
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps
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Rest Day

Rest Day

WOD

Run 5 40m sprints, 1 min rest between each sprint.

Snatch
6-4-2-1
Post your times and loads to comments

WOD

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
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WOD

As Many Rounds as Possible in 15 min of
12 Push ups
8 front squats 135/85lbs
6 Toes to Bar
Post number of rounds to comments:

WOD

3 Rounds for time of:
40 Double Unders
20 KB Swings 24/16k
15 Pull ups
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WOD

4 rounds for time of:
In 3 minutes complete:
12 Clean and Jerks
Max cal Row the remaining time
Rest 2 minutes between sets

Rest Day

Rest Day

WOD

Complete 20 min of:
Run
Post total distance completed in 20 minutes.

WOD

Deadlift
5-5-3-3-1-1
Post loads to comments:
Go Heavier that last week

WOD

4 Rounds of:
50m Buddy Carry
25m Walking DB RDL
15 Burpee Toes to Bar

WOD

Complete 3 Rounds for time of:
10 reps of 2 kettlebell front squat, 2/30lbs
20 Goblets squats, with heaviest KB you can
Run 400m
Post time to comments

WOD

Complete 3 sets of:
Complete in 5 min,
Run 200m
with the remaining time
AMRAP
9 Thruster 95/65
9 Pull ups
 Rest 3 min between sets:
Second set complete toes to bar instead of pull ups
Rest 3 min
Third set complete do pull ups again
Post rounds each set, and total rounds

Rest Day

Rest Day

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to:180208

WOD

EMOM for 15 minutes of:
8 DB Snatch 25/40lb
8 Toes to Bar
Post number of minutes completed.

WOD

Complete as Many Rounds as Possible in 20 min of:
8 Hand Stand Push Ups
8 Pull ups
8 Walking Lunges 50ft 45lb plate
Post number of rounds to comments:
Compare to: 190103

WOD

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
Post time to comments
Compare to: 180411

WOD

For time of:
30-25-20-15-10-5 reps for time of:
Front Squats115lbs/75lbs
Ring Dips
Post time to comments:

Rest Day

Rest Day