WOD

For Time:
Run 400m
50 Push ups
40 Squats
30 SDHP 65lbs
20 Kettle Bell Swings 24k/16k
10 Walking Lunges 45lbs
20 Kettle Bell Swings 24k/16k
30 SDHP 65lbs
40 Squats
50 Push ups
Run 400m

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WOD

21-15-9 reps for time of:
Power Clean 115/85
Goblet Squats

then

21-15-9 reps for time of:
Shoulder to Overhead 115/85
Sit ups

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Rest Day

Rest Day

WOD

Front squats
3-3-3-3-3
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Compare to:160830

WOD

7 Rounds for time of:
5 SDHP 95 lbs
5 HSPU
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WOD

Complete as many rounds as possible in 20 minutes of:
Row 500m
5 Deadlifts
5 Front Squats
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WOD

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
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Compare to:

WOD

2 Rounds for time of:
28 Wall balls 20/14lb
14 Burpees box jump overs.
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Rest Day

Rest Day

WOD

5 Rounds from time of:
50m walking lunge 24/16k
Sprint 100m
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WOD

Hang squat clean
5-5-3-3-3-1-1-1-1 reps
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Compare to: 140402

WOD

Complete as Many Rounds as Possible in 7 min of:
7 Burpees
7 Thrusters 95/65lbs
200m w/ 20lb med ball
then
Complete as Many Rounds as Possible in 5 min of:
5 Front squats 65lbs
5 Push Press 65lbs

WOD

Rounds 1-10-1
1 Pull up
2 Push up
3 Air Squats

Back Squats
5-3-2-1
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WOD

 For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
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Compare to: 131118

WOD

AMRAP in 7 min of:
250m Row
8 Burpees over rower

3 min rest

AMRAP in 7 min of:

12 Pull ups
12 Ball Slams

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WOD

Every Minute on the Minute for 15 min of:
3 Deadlift 225lbs
6 Pull ups
Max Wall Ball remaining min

WOD

6 Rounds for time of:
40 Double Unders
16 KB Front rack lunge
16 KB Shoulder to Overhead 8 R/8L
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WOD

Hang Clean
5-3-2-1
then
Complete as Many Rounds as Possible in 12 min of:
6 Hang Clean and Jerk 95/65lbs
12 Toes to Bar
18 Air Squats