WOD

Warm up as posted on the board
Strength- Cleans, 5 reps for warm up
5-3-2-1
For time:
Run 400m 
21-15-9
Pull ups
Overhead squats 95 lbs
Run 400m

Rest Day

Rest Day

WOD

 Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 120228.

WOD

Clean and Jerk
2-2-2-2
60%-65%-70%-75%

5 Rounds for time of:
20 Wall Balls 20/14lbs
15 Box Jumps 24/20in
10 Push ups
Post time  and loads to comments:

3 times of
:20 side plank (left)
:20 side plank (right)

WOD

3 Rounds for time of:
Run 800m
4 Strict HSPU
8 Kipping HSPU
then
As Many Rounds as Possible in 8 minutes:
12 Thrusters 75lbs
10 Push ups
8 Toes to Bar

WOD

Strength:
Snatch
3-3-3-3-2-1
60%-65%-70%-75%-80%-85%
then
4 set of:
1 min max abmat
Rest 1 min
Then

AMRAP in 12 minutes of:
250m Row
40 Double Unders
20 WB 20/14lbs

WOD

3 Rounds for time of:
25 Push ups
15 Overhead Squats 95/75lbs
Run 200m

Post time to comments:

Rest Day

Rest Day

WOD

 

Run 800m, ASB and Back
3 Rounds for time of:
20 Pull ups
20 Push up
20 Front Squats 100lbs, from the floor
Run 800m, ASB and Back
Post time to comments: 

Compare to: 180514

WOD

50-40-30-20-10 reps for time of:
Kettle bell swings 1.5 pood
Sit ups
Post time to comments:

WOD

Front squats
3-3-3-3-3
Post loads to comments:

WOD

 10 Rounds for time of:

5 Pull ups

10 Push ups

15 Squats

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WOD

Complete 5 rounds for time of:
30 Double Unders
10 Clean and Jerks 135/95lbs
Post time to comments:

Rest Day

Rest Day

WOD

Complete a
LSD or a ruck run or swim
if time allows yoga session

WOD

Complete as many rounds as possible in 15 min of:
6 Power Snatch 115/85lbs
6 Toes to Bar
6 Burpees over bar
Post number of rounds to comments: 

WOD

Overhead Squats
Hold bottom of the squat for 3 sec.
3-3-3-3-3
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WOD

Complete 5 rounds for time of:
30 Double Unders
10 Clean and Jerks 135/95lbs
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WOD

In 10 min, Complete an asending ladder of:
2 reps
2 reps
DB Thrusters 40/30 lbs
Toes to Bar
2/2,4/4,6/6 etc...

Rest Day

Rest Day

WOD

Complete as many rounds as possible in 15 minutes of:
20 cal Assault bike
10 Cleans 135lbs/95lbs
10 Toes to Bar

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

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

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

WOD

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