Thrust & burp

180 WOD

5x5 thruster

Then

Thruster 65/95

Burpee

Ladder beginning at 1

10 min amrap

"JONESWORTHY"

AIR SQUATS
KB SWINGS
PULL UPS

with this rep scheme:

80-64-50-32-16-8
40-32-25-16- 8- 4
20-16-12- 8-4- 2

Keep your time for your WOD book!!!

Miss me?

180 buy in

15-12-9 DL

Exactly 60 seconds between unbroken sets

180WOD

10 wallball

10 T2B

10 Box

15 min AMRAP

Ring around rosie

180WOD
40 sec work followed by 20 sec rest...rotate between
Row pulls
Bike kicks
Back squat
Sit up throws
Squat clean
Plate burpee
3 rounds...count total reps

Heather - Great WOD

10-1 ladder bar burpees
1-10 ladder ground to overhead 65/95
Then
800m

Intensity WORKS!

1 minute Pull ups
Rest 1 minute
1 min Box Jumps
Rest 1 minute
1 min Ball slams
Rest 1 min
1 min burpees

Counting reps for the entire round

Rest 5 Minute

Then repeating movements with 30 sec work/rest
Goal: Try to accomplish half your reps from your first round!

CLEANS, SQUATS & ROW!

5x5 Front Squats

5x5 Power Cleans

500m Row

April Rocks

180WOD
36 double unders
36 sit UPS
36 kb
9 thrusters 75/115
4 rounds for time

Ladder ladder ladder

180WOD

Wallball

Clean 95/135

Kb

10-1 ladder

Rotating Tabata

180WOD

Burpees

Med ball clean

Box

Toes to bar

Done Tabata style....rotate between 4 movements 8 rounds....

Nancy

180WOD
15 OHS 65/95
400 m run
5 rounds for time


-- Post From My iPad

"Becky" Member WOD #2

200m Run
15 Goblet Squats
5 Deadlifts 225/155
15 V ups
5 Pull ups
15 Box
5 Ring Rows

4 Rounds for time
(or 5 if you're Becky, lol)

BARBARA

20 Pull ups

30 Push ups

40 Sit ups

50 Air Squats

5 Rounds w/ 3min rest between rounds

squat

180WOD
10,10,10,5,5,5,3
Back Squat

then

100 KB or slams for time

Girl Parts

25 burpees
Then complete, in any order
Fran - 21 Thruster 21 PULLUP
Helen - 21 KB 12 PULLUP 400m
Kelly - 30 wb 30 box 400 m
Gracie - 30 clean & jerk
Nancy - 15 OHS 400m
Sage - 10 snatch 15 PULLUP 20 Thruster
Whitten - 22 KB 22 box 400m 22 burpees 22 wallball
Barbara - 20 pullups, 30 pushups, 40 situps, 50 air squats
Annie - 50 dubs 50 situps
500m row
25 burpees

Lunge & cards

180wod - team of 4

1 partner lunge 1/4th of 400 & run the rest rotate between partners twice so 2 full lunge  laps are completed by team

While 1 partner is completing their portion if lunge lap .. remaining 3 partners get through deck if cards as fast as possible

Hearts - kb

Diamond's - pushup

Clubs - sit ups

Spades - slams

1st time through deck do card value

2nd time double

3rd triple

Year one

180WOD
21 cleans
15 squat cleans
9 thrusters
6 squat clean thrusters
3 burpee squat clean thrusters
Between each barbell movement
10 vups
10 pullups200m
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