Rest Day

Rest Day

WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Compare to: 190125

WOD

Complete as many as rounds as possible in 16 minutes of:
5 SDHP 95 lbs
5 HSPU
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WOD

Complete as many rounds as possible in 12 minutes of:
12 Deadlifts 115/85lbs
8 Cleans 115/85lbs
6 Shoulder to overhead 115/85lbs
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WOD

Strength
Back Squats
5-3-3-1-1
Then
5 Rounds for time of:
Row 500m
20 Kettle Bell Swings 24/16k
20 Pull ups
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WOD

Complete as many rounds as possible in 15 minutes of:
100 Double Unders
21 Front Squats 95/65
21 Push Press 95lbs/65lbs
50 Double Unders 95lbs/65lbs
15 Front Squats 95lbs/65lbs
15 Push Press 95lbs/65lbs
25 Double Unders 95lbs/65lbs
9 Front Squats 95lbs/65lbs
9 Push Press 95lbs/65lbs
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Rest Day

Rest Day

WOD

5 Rounds for time of:
10 Power Cleans
10 Toes to Bar
1:00 min Max effort Assault Bike

WOD

For Time:
1 Strict HSPU
18 One legged Squats
2 Strict HSPU
16 One legged Squats
3 Strict HSPU
14 One legged squats
4 Strict HSPU
12 One legged squats
5 Strict HSPU
10 One legged squats
6 Strict HSPU
8 One legged squats
7 Strict HSPU
6 One legged squats
8 Strict HSPU
4 One legged squats
9 Strict HSPU
2 One legged squats
10 Strict HSPU 
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WOD

For Time:
50 Squats
40 Push ups
30 kettle bell swings 24/16k
20 kettle bell snatch 24/16k
10 1 legged squats
20 kettle bell snatch 24/16k
30 kettle bell swings 24/16k
40 push ups
50 Squats
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WOD

 Clean and Jerk
3-3-3-3-3
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WOD

As Many Rounds as possible in 12 minutes of:
15 Ring Dips
10 Pull ups
6 HSPU
9 One legged squats (alt)

Rest Day

Rest Day

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
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WOD

 Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

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WOD

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups 

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WOD

5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats

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WOD

Front Squats 

 7-5-3-1

 
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
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Rest Day

Rest Day

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post number of rounds completed

WOD

 3 Rounds for time of:

Row 500 m

25 Push ups

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WOD

 As Many Rounds as possible in 16 min of:

15 Kettle bell swings

 15 Sit ups

10 Goblet Squats 24/16k 

WOD

Front Squat
5-5-3-3-1-1 reps
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WOD

 Complete Warm up on the board.
Strength
Push Press
3-3-2-2-1

21-15-9 reps for time of:
Power Clean 155lbs/115lbs
Burpee Box Jump 24/20in
Pull ups Chest to Bar, otherwise normal kipping is a sub.
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Rest Day

Rest Day

WOD

  For Time:
50 Squats
40 Double unders
30 Push ups
20 Sit ups
30 Push ups
40 Double unders
50 Squats
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