WOD

Front Squats
9-9-7-5
Post loads to comments:

WOD

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

Alternate

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

Post time to comments:

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

Post time to comments

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
Post number of rounds to comments:

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

Post number or rounds to comments:

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
Post time/comments to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 12 minutes of:
12 Jumping splits squats or DB snatches
6 Hand Stand Push ups
6 1 Legged Squats
Post number of rounds to comments

WOD

Run 400m

Thrusters
3-3-3-3-3

Run 400m

WOD

Complete as many rounds as possible in 20 min of:
10 Box Jumps
15 Walking Lunge 35lbs DB
20 Overhead Squats, 45lbs
Post number of rounds to comments:

WOD

For time:
50 strict pull-ups
100 push-ups
150 squats
Post time to comments.

WOD

5 Rounds for time of:
60 Double Unders
40 Step Back Lunges
20 Burpees
Post time to comments:

Rest Day

Rest Day

WOD

Every Minute on the minute for 16 minutes of:
6 Pull ups (strict)
6 Dips
Post number of rounds completed

WOD

Row 400m (buy in)
Complete 3 Rounds for time of:
20 G H Sit up
20 GH Hip ext
20 Front Squats 75% (body weight)
Row 400 m (buy out)
Post time to comments:

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
Post Loads to comments:

WOD

5 Rounds for time of:
50 Double Unders
50m walking lunge w/45lb/25lb plate
Post time to comments:

WOD

6 Rounds for time of:
30 Cal Row
30 Air Squats
30 Push ups
Post number of rounds to comments:

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 20 minutes of:
500 m Row
18 KB swing
12 box jumps
Post number or rounds to comments:

WOD

Complete as many rounds as possible in 16 minutes of:
200m Run
8 DB Burpees
20 Wall Balls 20/14lbs
Post time to comments:

WOD

Front Squats
9-9-7-5
Post loads to comments:

WOD

20-16-12-8 reps for time of:
Alt DB snatch 50/35lbs
Pull ups
2x Reps Push ups
Post time to comments:

WOD

Every Minute on the Minute for 10 minutes of:
Squat Clean (moderate load)
then
6 Rounds for time of:
9 Clean and Jerk
9 Toes to Bar
9 Burpees

Post loads and time to comments:

Rest Day