WOD

Via The Shop

One round for time of:

400m run
135# push press/jerk x 10
135# hang squat clean x 10
135# deadlift x 10
-3min rest
400m run
115# push press/jerk x 15
115# hang squat clean x 15
115# deadlift x 15
-3min rest
400m run
95# push press/jerk x 20
95# hang squat clean x 20
95# deadlift x 20

WOD

Weighted pull-ups 1-1-1-1-1-1-1 reps

Rest Day

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners, Monostructural: Run, Row, or Bike

WOD

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
16 1-Pood kettlebell swings

WOD

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

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

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 and ROM. Rest as needed between sets. Post loads to comments.

WOD

For Time:

Bike Lake Fayetteville Single Track X 1

Length: 5.5 miles
Elevation Gain/Loss: +1,181/-1,109 feet
Trail Type: Singletrack
Configuration: Loop

Out of Towners: Monostructural: Run, Row, Bike, or Double Unders

Rest Day

WOD

21-15-9 Reps For Time:

Pullups
KB Swings @ 35#
Wall Ball @ 20#

WOD

Snatch

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

WOD

For Time:

25 squats
25 situps
25 lunges
25 double unders
25 pushups
25 toes to bar
25 ring dips
25 box jumps
25 pullups
25 burpees

Rest Day

WOD

For Time:

80 Squats
4 Muscle Ups
60 Squats
6 Muscle Ups
40 Squats
8 Muscle Ups
20 Squats
10 Muscle Ups

WOD

Balboa

4 rounds for time of:

100 jump ropes
Run 400 meters
10 Bodyblasters (burpee-pullup-knees-to-elbows)

WOD

For time:

Run 400 meters
21 overhead squats (95/65)
21 box jumps (24 inches/20 inches)
run 400 meters
15 overhead squats
15 box jumps
run 400 meters
9 overhead squats
9 box jumps.

WOD

3 Rounds for time of:

10 C2B pullups
10 Front Squats (155#)
10 Burpees

Rest Day

WOD

For Time:

9-6-3

Thrusters @ 135#
Weighted Pullups 35#

WOD

Jonescrawl

3 rounds for time of:

10 Deadlift @ 1.15% bw
25 box jumps @ 24"

WOD

4 Rounds For Time:

20 Push Ups
20 Wall Ball
20 Double Unders

WOD

Well, I'm off to the Twin Cities today. So, I'll post when I can.

WOD

5 rounds:

1 Power Clean
3 Front Squats

Go heavy. No time element.

WOD

10 rounds for time:

12 Burpees
12 Pullups