Rest Day

WOD

“Burpee Gone Bad”

3 Rounds of:

Goblet Thruster @ 35# (1 minute)
Sumo DL high pull @ 75# (1 minute)
Push Press @ 75# (1 minute)
Box Jumps (1 minute)
BURPEES (1 minute)
rest (1 minute)

Score = Grand Total of Reps

Source: CFHSV

WOD

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD

10 Rounds

1x Barbell Complex every 2 minutes


Start with the load from your usual second round barbell complex. Use this load through the fifth round. Then, if you're finishing the complex before 65 seconds have elapsed, Increase your load. If not, leave it alone.

Do the same after the 8th round. If you're finishing before 65 seconds, Increase the load. If not, leave it alone.

WOD

4 Rounds For Time:

10 Pullups
20 Push Press @ 65#
30 Box Jumps @ 24"
200m sprint

WOD

Deadlift

1-1-1-1-1-1-1

WOD

"Hair Of The Dog"

10 Burpee/Pullups
2 Suicide Sprints
10 Ring Dips
2 Suicide Sprints
10 Burpee Pullups
2 Suicide Sprints
10 Ring Dips
2 Suicide Sprints
10 Burpee Pullups
2 Suicide Sprints
10 Ring Dips
2 Suicide Sprints
10 Burpee/Pullups
2 Suicide Sprints
10 Ring Dips
2 Suicide Sprints

Rest Day

WOD

100 Curtis Ps for Time

Men - 55% Bodyweight
Women - 45% Bodyweight

WOD

3 Rounds for Time:

Pull-ups 25 Reps
Back Squat Push Press (BSPP) 25 Reps
Lateral Barbell Hop 25 Reps

Load assignment: Male athletes 65lbs/Female athletes 35lbs.

WOD

5 Rounds For Time:

20 Burpees
10 HSPU
400m Run

WOD

Weighted Pullup

1-1-1-1-1-1-1

Post Loads In Comments

WOD

AMRAP in 20 minutes:

10 burpie dumbell deadlifts @ 35#
15 box jump
10 knees to elbows

WATCH GOOB TACKLE PAPER SHOP 1.0

WOD

Paper Shop 2.0

10 double swings @ 2 x 35lbs
10 115lb dead lift
10 burpees
10 115lb hang power clean
10 box jumps @ 24"
10 115lb front squats
10 chest ups
10 115lb push press/jerk
10 ring pushups
10 115lb back squats

Rest Day

WOD

5-10-15 Reps For Time:

Mutant Maker (Squat Clean + Thruster) (115# M / 65# W)
Box Jump Burpees (20" M/ 20" W)

WOD

3 rounds for time of:

10 pull ups
15 kb swings
20 push ups
25 squats

WOD

“THE BEAR”

7 Sets of the Sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds; Rest Between Rounds As Needed

WATCH DEMO

Rest Day

"To survive it is often necessary to fight and to fight you have to dirty yourself.

- George Orwell

WOD

30-20-10

Box Jump (M-24", W-20")
Weighted Situp @ 25#
Burpees
Pullups /2

Weighted sit ups to be done in MA fashion.

WOD

5 rounds for time:

1 Squat Snatch + 10 OHS @ 65#
1 Squat Snatch + 10 OHS @ 65#
15 Pull-Ups

WATCH DEMO

WOD

For Time:

95 pounds ground to overhead anyhow, 30 reps