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



HIGH PROTEIN vs LOW FAT