Rest Day

WOD

"Vomit Comet"

3 Rounds For Time:

20x KB Thrusters @ 70# (Substitute Barbell or Sandbag as Needed)
20x KB Swing
12x Pull-up
8x Burpee

WOD

4 Rounds For Time:

Run 400m
50 Squats

American David

WOD

"Donkey Kong" sans stairs

21-15-9

Burpees
KB Swings
Box Jumps

Y'Know How I Know You're Gay?

WOD

3 rounds for time of:

33 pushups
33 situps
33 goblet squats, 16 kg

Rest Day

WOD

Clapping Pull-up
Clapping Push-up
Box Jump @ 24” box

10-9-8-7-6-5-4-3-2-1 reps of each



Bruce: 9:00

WOD

"Filthy 50"

Had to sub a few things.

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 Situps
50 KB Thruster (hold the bell like a med ball)
50 Burpees
50 Jumping Jacks

On Kipping

FOOD FOR THOUGHT...WATCH HERE.

WOD

“Jonestown Sprint”

15-15-10-10

Burpee/Pullup Combos
KB Push Press @ 70#

WOD

For Time:

100 Pull Ups

"Strong people are harder to kill than weak people, and more useful in general."
- Mark Rippetoe

Rest Day

If anyone wants to make up today, I'll be available.

WOD

"Helen"

3 Rounds For Time:

400m Run
21 KB Swings
12 Pullups

WATCH DEMO