WOD

 Deadlifts
3 reps at 75%
3 reps at 80%
3 reps at 85%
3 reps at 90%
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Rest Day

Rest Day

WOD

 As Many Rounds as Possible in 15 minutes of:

6 Pull ups

6 Squats 145lbs

6 Box jumps

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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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WOD

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

Complete as many rounds as possible in 15 min of:
5 Sumo Deadlift High Pull, 95/65lbs
10 HSPU
15 Squats

WOD

Snatch
3-3-3-3
Cleans
3-3-3-3
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Rest Day

Rest Day

WOD

EMOM for 15 minutes of:
10 Power clean 115/75lbs
10 Toes to Bar 

WOD

Cleans, AHAP
5-5-3-2-1 reps
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WOD

2 Rounds for time of:
Run 400m
100 Double Unders
50 Push ups
40 Squats
30 Sit ups
20 Pull ups
10 Toes to Bar
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WOD

Complete rounds of 10,9,8,7,6,5,4,3,2,1 reps:
Oblique twist w/20lb ball
Goblet squats
Box Step ups 30" box
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WOD

 Complete as many rounds as possible in 20 minutes of:
15 Goblet Squats 24/16k
15 Kettle bell Swings 24/16k
15 Squats
15 Push press 24/16k
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Rest Day

Rest Day

WOD

Run 5k
Finish with a ROMWOD
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WOD

For Time:
Run 800m
3 Rounds of:
15 DB Thrusters 40/30lbs
15 GH Sit ups
Run 800m
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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
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WOD

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

"Helen"
3 Rounds for time of:
Run 400m
21 Kettle bell swings 24/16k
12 Pull ups
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Rest Day

Rest Day

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

We will be back up top soon

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WOD

Cindy
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
OR
Mary
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
Post your choice of girl and rounds completed 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

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