Into The Wild

I'm headed into the Ozark back country for a few days. Feel free to post any WODs you do over the next few days in the comments.

Rest Day

4 straight days of good WODs has me feeling like this:

WOD

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

"Vomit Comet"

3 Rounds For Time:

20x Thrusters @ 65#
20x KB Swing @ 35#
12x Pull-up
8x Burpee

WOD

Big 5/55

10 Rounds

10-1 of:

Hang Power Clean @ 115#
Burpees
Front Squat @ 115#
Weighted Situps @ 35#
Pushpress @ 115#

WOD

Shoulder Press

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

Rest Day

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats

WOD

Three rounds for time of:

20 Wallball (20lbs/14lbs)
20 Hang squat snatches (75lbs/45lbs)

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

Gym Jones' 300



For Time:

25 Pull Ups
50 Deadlift @ 135#
50 Pushups
50 Box Jumps @ 24"
50 Floor Wipers @ 135#
50 KB Clean and Press @ 35#
25 Pull Ups

Rest Day

The Shop Chipper is quickly becoming infamous. Being used by high school coaches and fire breathers alike.

WOD

5 Rounds For Time:

5 Power Clean & Jerk @ 135#
10 Burpees

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings @ 35#
Box Jumps @ 24"

WOD

Thruster 1-1-1-1-1-1-1 reps

WOD

"The Shop Chipper"
One round, top to bottom, for time of:
10 Deadlift @ 135 / 65
20 Wall Ball @ 20 / 12
10 Hang Power Clean @ 135 / 65
20 Swings @ 53 / 35
10 Front Squats @ 135 / 65
20 Box Jump @ 24" / 20
10 Pushpress / Jerk @ 135 / 65
20 Pullups
10 Back Squats @ 135 / 65
20 Burpees

Rest Day

THE CRUCIBLE

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

3 Rounds For Time:

10 Front Squats @ 155#
10 Burpees

WOD

30 Muscle-ups for time

WOD

Three Rounds of Barbell Complex

Then:

Weighted Ring Dips

3-3-3-3-3

Barbell Complex:
Deadlift x 6 +
Bent Over Row x 6 +
Hang Power Clean x 6 +
Front Squat x 6 +
Pushpress x 6 +
Backsquat x 6 +
Pushup x 6

Friday Free For All

Pick any WOD off the blog and post workout and time/rounds to the comments.

Rest Day

I've been told that my garage looks like a torture chamber.