MAN UP

WOD 1

max reps thrusters

WOD 2

4 rounds:
5 man-makers
400m run

5 Rounds
35 Thrusters w/ a partner

"HELEN"
3 ROUNDS
400M Run
21KB SWINGS
12 PULLUPS

Talk with your hips

WOD:

10,9,8,7,6,5,4,3,2,1 Reps of:

Sumo Deadlift High-Pull
KB Swings

Full Disclosure

10 Rounds, for time:
5 Deadlift
10 Mountain Climbers

Post load and time to comments.

It's So Hot

800m Run
20 Wall Ball Shots
400m Run
30 Wall Ball Shots
400m Run
30 Wall Ball Shots
800m Run
20 Wall Ball Shots

ENDURANCE

2000M Row Time Trial

PUBLIC SERVICE ANNOUNCEMENT

"Elizabeth"

21-15-9
Squat Cleans (M: 135#, W: 95#)
Ring Dips

LETS GET DIRTY

7 ROUNDS

1x Heavy Squat Clean
3x Heavy Power Clean
7x Squat Clean Thruster

Where Does It Go?

Tabata Mash Up:
Squats
Push Ups

Rest 3-5 Minutes

4x400m Run w/ Relay Partner

terrible pyramid

25 Barbell Thrusters
20 Pull-ups
15 KB Swings
10 Box Jumps
800 meter Run
10 Box Jumps
15 KB Swings
20 Pull-ups
25 BB Thrusters

Burn Baby, Burn

Push Jerk, 30 Reps (135#)

Rest 3-5 Minutes

5 Rounds, for time:
10 Burpees
10 Med Ball Cleans

Mind It

1 mile run with PVC overhead

The PVC MUST remain overhead for the entire run. You may not move forward without the bar overhead.

Traveling clients-- find a broomstick around the house - it works the same as a PVC pipe.

Pukee

5 rounds

5 deadlifts
10 Burpees

Pukee

5 rounds for time:

heavy deadlift, 5 reps
10 burpees

"Double Fran"

21-15-9 Reps Times 2

Thrusters
Pullups

WOD 1

"Dumb fran"
21-15-9
db thrusters
pull-ups

WOD 2
"Crew"
5000m row
2 man teams- one person is always rowing

What Do I See When I Look In Your Eyes?

100m/75m Broad Jump

In as many jumps as it takes you to jump the set distance, complete that many repetitions of Wall Ball Shots and that many calories on the C2 Rower.

Running On Empty

10 x 100m Sprints

Rest as needed between rounds.

bodyweight breakdown

WOD 1
10 rounds:
10 push-ups
10 squats

WOD 2
10 rounds
100m sprint, 100m walk

Working Strong

"Grace"
135lb Clean+Jerk 30 Reps

ALREADY GONE

5 Rounds, for time:
200m Run
Box Jumps, 50-40-30-20-10 Reps
Pull Ups, 10 Reps
Burpees, 5 Reps

Getting In Shape

"1/2 Murph"

800m Run
50 Pull-Ups
100 Push- Ups
150 Squats
800m Run

Partition reps as necessary