WOD

 Complete as many rounds as possible in 20 min of

10 Push up

15 Kettle bell swings

20 squats

Post number of rounds completed

Rest Day

Rest Day

WOD

3 Rounds for time of:

5 Deadlifts (body weight)

15 Kettle bell swings 

Run 200m

Post time comments:

WOD

 As Many rounds as possible in 20 min of: 

20 cal Row

10 Hang  Clean and Jerk 115/85lbs

10 Burpees over the bar

Post number of rounds to comments: 

Rest Day

Rest Day

WOD

Complete 20 min of:

Run
Post total distance completed in 20 minutes.

WOD

 “Helen”

3 Rounds for time of:

Run 400m

21 Kettle bells swings 24/16k

12 Pull ups

Post time to comments

WOD

 5 Rounds for time of:

15 Toes to Bar

15 Deadlift (Body weight)

Post time to comments:

WOD

 As Many Rounds as Possible in 16 min of:

12 Ring Dips

12 Pull ups

12 Front Squats (Body weight)

Post number of reps to comments:

Rest Day

Rest Day

WOD

 3 Rounds for time of:

15 Pull ups

25 squats

30 sit ups 

Then Run a mile

Post time to comments:

WOD

AMRAP in 12 Min of:

 10 Pull ups

25 Box Jumps

Post number of rounds to comments 

WOD

 AMRAP in 15 min of:

16 Push ups

16 sit ups

16 DB Push Press

Post number of rounds to comments:

WOD

 5 Rounds for time of:

12 Goblet squats 24/16k

12 Walking lunges (choose db)

12 Single leg RDL 

Post time to comments 

WOD

 5 Rounds for time of:

15 DB snatches

10 Burpees

Post time to comments:

Rest Day

Rest Day

WOD

 Run, row, Swim

Complete 20 min

Post distance completed:

WOD

 Front Squats

3-3-3-3

Hang Cleans

3-3-3-3

Post loads to comments

WOD

 5 Rounds for time of:

10 Pull ups

10 clean and Jerk 135/95lbs

Post time to comments: 

WOD

 Deadlift 

5-5-3-3-1

Post loads to comments:

WOD

 AMRAP in 12 minutes of:

10 dumb bell snatch

10 single RDL (alt)

Post number go rounds to comments 

Rest Day