WOD

5 Rounds For Time:

15 OHS @ 95#
5 Muscle Ups

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

WOD

For time:

Five cycles of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

21 Burpees

Three cycles of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

15 Burpees

One cycle of:
10 Weighted lunges, 65#/45#
10 Push presses, 65#/45#
10 Good mornings, 65#/45#

9 Burpees

Rest Day

WOD

every two min on the min for 10min:

10 c2b pull ups
10 burpees
10 sit ups

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