WOD

Bring Sally Up
Back squat 95lbs/75lbs, scale up if needed
Post number of reps completed to comments:
Compare to: 131202

WOD

Complete for 4 rounds for max reps:
1 min max reps of double unders
1 min max reps of kettle bell swings
1 min max reps of box jumps
1 min max reps ball slams
Rest 2 minutes
Post total reps for each movements, and total reps completed.

WOD

Complete for time
18-15-12-9 reps of:
Power Snatch 95/75lbs
Wall Balls 20/14lbs
Toes to Bar
Post time to comments:
Compare to:180530

WOD

2 rounds for time of:
50 GHD sit-ups
60 hip extensions
70 single-leg squats
Scroll for scaling options.
Post time to comments.

WOD

Strength
Back Squats
5-3-3-1-1
Compare to: 180326

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
Post time to comments:

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:
Compare to:  160808

WOD

3 Rounds for time of:
20 steps 10R,10L  Walking lunge (overhead) w 40/20lb dumb bell
20 Box Jump 24/16"
Post time 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

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.
Compare to: 180213

Rest Day

Rest Day

WOD

Run 5K
Post time to comments:
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
Post loads to comments:
Bear Complex demo

WOD

5 rounds for time of:
10 Kettle bells swings 1.5 pood
20 walking lunges
30 Double unders
40 Squats
Post time to comments:
Compare to: 140817

WOD

Overhead Squats
5-5-5-5-5
Deadlift
5-5-5-5-5
Post loads to comments:
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

5 Rounds for time of:
200m Farmers carry 35lb dumb bells, scale as needed
25 Push ups (deficit, hands on dumb bells)
15 Push press
Post time to comments:
Compare to 170727

WOD

For Time:
5 Power Cleans 95/65lbs
Run 200m
10 Power Cleans 95/65lbs
Run 200m
15 Power Cleans 95/65lbs
Run 200m
20 Power Cleans 95/65lbs
Run 200m

Post time to comments:

WOD

5 Rounds for time of:
10 Clean and Jerks 115lbs
10 Box Jumps 24 in
25 cal Row
Post time to comments

WOD

Rounds 1-10-1
1 Pull up
2 Push up
3 Air Squats

Back Squats
5-3-2-1
Post number of rounds and loads to comments:

WOD

30 Muscle ups for time
Post time to comments:

Rest Day

Rest Day

WOD

4 Rounds for time of:
Run 400m (1/2 to ASB)
20 Pull ups
Post time to comments:

WOD

Sumo Deadlift, AHAP
5-5-3-3-1-1
Post loads to comments:

WOD

Complete 3 Sets, as Many rounds as possible in 4 minutes of:
5 Power Cleans
8 Burpees
20 Double Unders
Take a 2 minute break between AMRAPS.
Post number of rounds in each AMRAP.