Rest Day

Rest Day

WOD

 Chelsea
Every minute on the minute for 30 minutes perform:

5 pull-ups
10 push-ups
15 squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

WOD

 

 Row 1000m

Then

Shoulder press

3-3-3-3

Push Press

3-3-3-3

Push Jerk

3-3-3-3

Row 1000m

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WOD

 Nasty Girls V2

3 rounds for time of:
50 single-leg squats, alternating
7 muscle-ups
10 hang power cleans

♀ 125 lb ♂ 175 lb

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WOD

30-25-20-15-10 reps for time of:

Wall Balls 

Push up

200m Run

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WOD

 “Cindy”

AMRAP in 20 minutes of:

5 Pull ups

10 Push up

15 Squats

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Rest Day

Rest Day

WOD

3 Rounds for time of:

30 Cal row

25 Kettle bells swings 24/16k

10 Burpee box jump

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WOD

 3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row

WOD

 "Annie"
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
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Compare to: 200609

WOD

Front squat 5-5-3-3-3-1-1-1-1 reps

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WOD

2 Rounds for time of:

15 Walking Lunge 24/16k

20 Push ups

25 Box Jumps

30 Pull ups

Row 1000m

30 Pull ups

25 Box Jumps

20 Push ups

15 Walking Lunge 24/16k

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Rest Day

Rest Day

WOD

 4 Rounds for time of:
15 Kettle bell swings 24/16k
20 Air Squats
15 4ct mountain climbers
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WOD

4 Rounds for time of:

Run 200m

9 Front Squats 135/95lbs

7 Hang Power Cleans 135/95lbs

5 Shoulder to Overhead 135/95lbs

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WOD

 5 Rounds for time of:

25 Hand Release Push ups

25 Goblet Squats

25 Ab mat Sit ups

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WOD

 For time:

60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

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WOD

5 Rounds for time of:

200m Run/row

10 Overhead Squats

10 Pull ups

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Rest Day

Rest Day

WOD

 Complete a 20 run in 20 minutes, use a 20lb vest if you have one.

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WOD

Clean and Jerk

2-2-2-2-1

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WOD

 As Many Rounds as Possible in 15 minutes of:
100m Run

10 m Walking Lunge

10 Pull ups

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WOD

 For Time:

3 rounds for time of:

20 DB Squat Cleans, 50/35lbs

15 Ring dips

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