Rest Day

WOD

Complete for time
18-15-12-9 reps of:
Power Snatch 95/75lbs
Wall Balls 20/14lbs
Toes to Bar
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WOD

2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats
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WOD

For time:
Run to around Bakers
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 around Mutual ins and Back to front door
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WOD

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

Rest Day

Rest Day

WOD

Run 5K
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Use your phone app to plot your course! Nike run or runtastic

WOD

Bear Complex
(Clean,Front squat,push press,back squat,push press)
3-3-3-3-3
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Bear Complex demo

WOD

5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
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WOD

Overhead Squats
5-5-5-5-5
Deadlift
5-5-5-5-5
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Compare to: 180118

WOD

 Complete AMRAP in 7 min of:
10 Ball Slams, 30lbs
Row 150m

2 min Rest

Complete AMRAP in 7 min of:
7 reps of Power Clean
7 reps of Burpees over Bar
Post number of rounds competed in each AMRAP

Rest Day

Rest Day

WOD

Complete a 10 min run
Then complete a ROMWOD
Post the movements that were the most difficult.

WOD

4 Rounds for time of:

9 Pull ups 95lbs/65lbs

9 Thrusters

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WOD

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

WOD

Front squat 5-5-5-5-5 reps
Scroll for scaling options.
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WOD

 "Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Rest Day

Rest Day

WOD

Complete as many Rounds as possible in  16 minutes of:
15 Overhead squat 115lbs
Row 400m
Rest 1 min
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WOD

Three Rounds for time of:
Run 200 m
21 kettle bell swings 1 1/2 pood (24k)
15 toes to bar
Great outdoor WOD
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WOD

Strength Day

Push Press

5-3-3-1

Front Squats

5-3-3-1

WOD

3 Rounds for time of:

20 Push ups

10 Toes to Bar

10 Walking Lunge steps w/45lb plate

WOD

"Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Rest Day

Rest Day

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
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WOD

 Strength Day

Snatch

6-4-2-1

Clean

6-4-2-1

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