WOD

5 rounds for time:

10 Front Squats @ 135
10 Pullups

Rest Day

My WOD-ing plans have been thwarted today. I'll be doing a 4 day cycle starting tomorrow to make up. As for everybody else, find a WOD you've been wanting to try and post to comments. Or, take another rest day and join me for the next 4 days.

Rest Day

WOD

21-15-9 Reps For Time:

Pullups
KB Swings @ 35#
Wall Ball @ 20# (Ball Slam if Raining)

WOD

Max Rounds

Minute 1 - 1 Push-up
Minute 2 - 2 Push-ups
Minute 3 – 3 Push-ups
Minute 4 - 4 Push-ups...

With a continuously running clock do one pushup the first minute, two pushups the second minute, three pushups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

Five rounds for total reps of:

115 pound Thrusters, 15 seconds
Rest 45 Seconds
Pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

"Speed Kills"

-Cus D'Amato

Rest Day

WOD

For time:

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

WOD

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

WOD

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Rest Day

WOD

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

WOD

OBG

WOD

Shoulder Press

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

Rest Day

WOD

Three rounds for time of:

4 Handstand Pushups
8 Chest to Bar Pullups
12 Deadlifts (135lbs)
16 Box Jumps (24")

WOD

4 Rounds For Time:

10 DB Clean-Thruster Burpees @ 25#
12 MA Weighted Sit-ups @ 25#
200m Sprint

WOD

5 Rounds For Time:

5 Curtis P's @ 95#
10 Pushups
15 Box Jumps @ 24"

WOD

"Paper Shop"

3 rounds

4 chest ups
8 front squats @ 115
12 burpees
16 alternating kb c & j
20 kb swings
24 box jumps @ 24"

WOD

"Grace"

For Time:

135 pounds ground to overhead anyhow, 30 reps

Rest Day

WOD

5 rounds for time of:

10 box jumps, 24" box
15 kettlebell snatches (each hand), 16 kg
20 ball slams, 20 lbs

WOD

Ten rounds for time of:

3 Weighted Pull-ups, 25/35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 25/35 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

Rest Day

WOD

A.M.

“Jonestown Sprint”

15-10

Burpee/Pullup Combos
Push Press @ 65#


P.M.

3 Rounds BB Complex

Then:

Snatch and OHS Practice

WOD

Front Squat Push Press, a.k.a. Thrusters

5-5-5-5-5

This is a max effort. Goal is the highest load possible without breaking reps, while maintaining proper form. Post loads to comments

Rest Day/Make Up

WOD

AMRAP in 20 minutes of:

5 Handstand pushups
10 Pull-ups
15 sit-ups
20 squats



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