WOD

Run 5k
Finish with a ROMWOD
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WOD

Complete as Many Rounds as Possible in 20 min of:
10 single leg squats
20 Push ups
30 Sit ups
40 Squats
Compare to 191231

WOD

Hang Cleans, 70%-80%-85%-90%
4-4-2-2-1
Hand Power Cleans
4-4-2-2-1
Cleans
4-2-2-1-1
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Alternate, no weights WOD
AMRAP in 20 min of:
10 Shoulder taps (planking)
20ft  Bear Crawl
30 Walking Lunges
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WOD

Front Squats
9-9-7-5
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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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Alternate

3 Rounds for time of:
Run 400m
21 Swings of heavy object ex: backpack
21 Push ups

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Rest Day

Rest Day

WOD

3 Rounds for time of:
25 Push ups
15 Overhead Squats 95/75lbs
Run 200m

Alternate
3 Rounds for time of:
25 Push ups
50 Air squats
Run 400m

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WOD

4 sets each for time, complete in 3 min.

16 DB Snatch (alt) 45/35
12 Pull ups
Max cal row in remainder time.
Rest 2 min between each.
Post amount of calories rowed.

Alternate

4 sets each for time, Complete in 3 min.
16 snatch (alt) DB or another heavy object
12 Push ups or reverse rows off truck tail gate/bumper etc
Max Jumping splits squats
 Rest 2 min
Post amount of splits squats total.

WOD

Complete as many rounds as possible in 20 min of:
40 cal Rower
30 Ab mat sit ups
20 Kettle bell swings 24k/16k
10 Burpees
Alt
Run 800m
30 Sit ups
20 Kettle swings, DB or odd object
10 Burpees
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WOD

Complete as many rounds as possible in 15 minutes of:
20 cal Assault bike
10 Cleans 135lbs/95lbs
10 Toes to Bar

Alternate

Complete as many rounds as possible in 15 minutes of:
Run 800m
20 Cleans with backpack/sandbag or jumping full squats
20 V ups/ touching toes

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WOD

4 Rounds for time of:
20 Farmer carry steps ups (alt)
50m Bear crawl w/ sand bag
20 GHD sit ups

Alternate WOD

4 Rounds for time of:
20 Farmer carry step ups, with a full backpack (books)
50 Bear crawl w/ same back pack
20 Sit ups
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Rest Day