WOD

 4 sets, complete in 3 min: 

Row 200m
9 Power Cleans 95/75
6 Thrusters 95/75
3 Shoulder to Overhead 95/75
Max Ball slam in remaining time
2:00 min rest between sets

WOD

 As Many Rounds as Possible in 25 minutes of:  

10 1 legged squats
50 m Bear hug plate carry, AHAP
Post number rounds completed:

WOD

 3 Rounds for time of:

250 Row
25 Kettle bell swings 1.5/1.0 pood
500m Row
40 Kettle bells swings 1.5/1.0 pood
250m Row
25 Kettle bell swings 1.5/1.0 pood
Post time to comments:

Rest Day

Rest Day

Rest Day

WOD

Run or  Row 2000m for time:

Post time to comments:

WOD

15-12-9-6-3

Double Arm Clean and Press

Push ups 

WOD

 Deadlift

5-3-3-1

Post loads to comments:

 

WOD

 As Many rounds as possible in 20 min of:

Row 200 m

Walking lunge 12 steps

6 Overhead squats

Post number of rounds to comments:

WOD

 5 Rounds for time of:

25 Push ups

12 Front Squats

5 Pull ups

Post time to commetns:

Rest Day

Rest Day

WOD

 Complete as many Rounds as possible in 15 min of

25 Push ups

12 Front Squats

5 Pull ups

Post time to commetns:

WOD

  5 Rounds for time of:

Row 350m

15 Burpees

10 Push Press

WOD

 Hang Power Clean

3-3-3

Power Clean

3-3-3

Clean

3-3-3

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WOD

 As Many Rounds as possible in 12 min of:

10 Push ups

10 DB snatch (alt)

10 Med Ball throws

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WOD

 3 Rounds for time of:

21 Kettle Bell swings

15 Overhead Squats

9 Pull ups

Post time to comments:

 

Rest Day

Rest Day

WOD

As many rounds as possible in 20 minutes of:

Row 300m

Walking lunges 40lb dumb bells 12 steps

15 push ups (hands on dumbbells 

Post number of rounds to comments 

WOD

 3 Rounds for time of:

15 Push press

50 Double Unders

WOD

 Strength day

Dead lifts

3–3-3-3

Post loads to comments:

WOD

 As many rounds as possible in 20 min of:

10 SDHP 95/65 lbs

10 Pull ups

10 Walking Lunges 

Post number of rounds to comments:

WOD

 3 Rounds for time of

20 push ups

30 kettle bell swings 

40 Ball slams

Post time to comments:

Rest Day

Rest Day

WOD

 5 Rounds for time of: 

Row 250m

5 Cleans 95/75lbs

10 Burpees

Post time to comments:

WOD

 Complete as many rounds as possibe in 15 minutes of:

8 Pull ups

12 Kettlebell swings 24/16k

8 Push Press 95lbs

Post number of rounds to comments:

WOD

 3 Rounds for time of:

20 GH Sit ups

20 GH Hip ext

10 Overhead Squats

Post time to comments:

 

HAPPY NEW YEAR