Rest Day

Rest Day

WOD

 As many rounds as possible in 20 minutes of:

5 pull ups

10 Push ups 

15 Squats

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WOD

 Overhead Squats 

3-3-3-3-3

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WOD

“Helen”

3 Rounds for time of:

Run/Row 400m

21 Kettlebell swings

12 Pull ups

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WOD

 21-18-15-12-9-6-3

Push press 45/65

Walking Lunge 45/65

OR

27-24-21-18-15-12-9-6-3 reps of

Load your back pack, or suitcase, with books etc

Over head Walking Lunge w/back pack

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WOD

 5 Rounds for time of:

25 Push ups

50 Sit ups

100 Squats

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Rest Day

Rest Day

WOD

 3 Rounds for time of:

25 Push Press 65lbs

25 Back Squats 65lbs

25 Kettle Bell Swing 24/16k

Post time comments:

 

WOD

Complete as many rounds as possible in 20 minutes of:

 16 Walking lunges 

16 Box Jump overs 24"/20"

8 Pull ups

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WOD

 15-12-9-6-3

Double Arm Clean and Press

Push ups 

WOD

 For Time:

100 cal row

80 Double Unders

60 Wall Balls

40 Kettle Bell swings

20 Burpees

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WOD

 Deadlifts

9-7-5-3-1

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Rest Day

Rest Day

WOD

 3 Rounds for time of:
25 Sandbag clean and jerks
Row 350 m
5 Med ball toss, As far as you can throw, alt L/R side

Alternate WOD
3 Rounds from time of:
25 Backpack Clean and Jerks
Run 350m
15 Backpack Thrusters
I have had some question about how to make a SAND BAG, easy, heavy plastic bag (leaf bag etc) add sand to the bag, tie a good knot, then place bag of sand in old duffle or old backpack ;)

WOD

 Front Squats
9-9-7-5
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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

 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

EMOM for 20 min of:
5 Squats
5 Push ups
5 Abmat sit ups
Post number of rounds completed on the minute

WOD

 Hang Cleans

5-5-3-3-1-1

Post loads to contacts:

Compare 201210

Or

 5 Rounds of:

20 Jumping lunges 

20 Push ups

20 Flutter kicks

WOD

 

Complete as many rounds as possible in 20 minutes of:

20-cal. row
15 dips
10 dumbbell Turkish get-ups

♀ 35-lb. DB ♂ 50-lb. DB

WOD

 

Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

Or,

Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Post choice of girl and time to comments.

WOD

 5 Rounds for time of:

12 Thrusters 

12 cal Row

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Rest Day

Rest Day

WOD

 50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood, 1.0 pood 24/16k
Sit ups
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