WOD

5 Rounds for time of:
13 Pull ups
23 Kettle bells swings 1.5pood
33 Double Unders
Post time to comments:

WOD

Strength
4-4-4-4
Back Squat 80% of 1 rep max

3 Rounds for time of:
11 Push press 115lbs
21 Toes to Bar
Post time to comments.

WOD

 21-18-15-12-9-6-3 reps for time of:
115-lb. power cleans
Push Ups
Post time to comments.

WOD

 For Time:

 21-15-9 reps for time of:
115-lb. Overhead squats
Toes-to-bars
Post time to comments.

WOD

 3 rounds for time:
 6 reps of Db Power snatch (45#/35#)
6 reps Pull up
9 reps box jump overs (24in/20in)
Post time to comments:

Rest Day

Rest Day

WOD

5 rounds – Complete AMRAP in 3 minutes of:
3 reps of Power snatch (95#/65#)
6 reps Pull up
9 reps box jump overs (24in/20in)
Rest 60 seconds between each 3 minute AMRAP/Round. 

WOD

 For Time:
1 Strict HSPU
18 One legged Squats
2 Strict HSPU
16 One legged Squats
3 Strict HSPU
14 One legged squats
4 Strict HSPU
12 One legged squats
5 Strict HSPU
10 One legged squats
6 Strict HSPU
8 One legged squats
7 Strict HSPU
6 One legged squats
8 Strict HSPU
4 One legged squats
9 Strict HSPU
2 One legged squats
10 Strict HSPU
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WOD

5 Rounds for time of:
5 Man Makers 25/35lbs
5 Squat cleans 155/115lbs
5 Box Jumps 30/24in

Post times to comments.

WOD

For Time:
10 reps Muscle ups
20 Power snatch 95lbs
30 Hang Cleans 95lbs
Post time to comments:

WOD

For Time:
100 squats
80 push ups
60 Sit ups (Abmat)
40 Kettlebell swings
20 dumb bell Hang Squat Cleans, 30 lbs
10 push press 95lbs
Post time to comments.

Rest Day

Rest Day

WOD

2 Rounds for time of:
40 Wall Balls
20 Toes to Bar
10 Box Jump 24"

WOD

3 rounds for time of:
5 overhead squats 95lbs
30 4 count flutter kicks
Post time to comments:

WOD

Clean and Jerk
3-3-3-3-3
Post loads to comments

WOD

As Many Rounds as Possible for 20 Minutes of:
12 One legged squats (alt)
30 Double Unders
1 Shuttle run 100 feet
Post number of rounds to comments:

WOD

7 Rounds for time of:
15 Pull ups
15 Goblet squat 1.5 pood

Rest Day

Rest Day

WOD

Complete the following for time:
50 reps Double Unders
50 Box jump overs
50 Kettle bell swings
50 Pull ups
50 Kettle bell swings
50 Box Jump overs
50 Double Unders
Post time to comments:
 

WOD

Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.

 Compare to: 120108

The Front Squat - [video]

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.

WOD

3 Rounds for time of:
20 Alternating DB Snatch 30lbs
10 box jump overs 23"
200m sprint
Rest while partner does their round, alternate rounds.


The Deadlift - [video]

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
OR
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Compare to: 130225

Rest Day

Rest Day

WOD

As many rounds as possible in 15 min of:

5 Thrusters 95/65lbs

10 Pull ups

15 Push ups

Post number of rounds to comments:

WOD

 Warm up

Front Squats

3-3-3-3-3

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WOD

 "Cindy"

As many rounds as possible in 20 min of:

5 Pull ups

10 Push ups

15 Squats

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