Monday bodyweight

180WOD

Pushups

Situps

Burpees

Air Squats

Round 1 - 2 minutes each station max reps per station

Round 2 - 1 minute each station

Round 3 - 2 minutes each station

Rest 2 minutes between rounds

Fran-abox-abell-up Saturday

180WOD - 2 person team - Only one partner working at a time
Fran - Partner 1 do the 21 Thruster (light weight) & Partner 2 do the 21 Pullup...Partner 1 do 15 thrusters, Partner 2 do 15 Pullups...etc.
then
150 Box
then
200 KB
Then
100 Pushups
Complete each of the movements before you move to the next and partition the reps any way you and your partner would like....
Then
Fran - Same as you began but switch movements....If you did thrusters to start, you will now do the pullups and vice versa

Wednesday

180WOD
30 WallBall
10 power clean 135/95
30 situps
5 rounds

Tuesday Tabata

180 Buy IN
90 seconds...max burpee

180WOD

Bent over row
med ball cleans
toes to bar
Double unders
rotate between 4 movements tabata style 20 sec on 10 off
8 rounds

Back to Back to Back!

Max rep effort on BACK SQUAT 155/115

Then.....
Double your back squat reps for Ball Slams

Then....
Half your squat reps for Burpees

Rest 5 minutes

3 rounds.....Not for time!

Sat - Team WOD

180WOD 10 min each station with a partner
5 thrusters
10 cleans
15 KB
1 min rest
Cindy
1 min rest
5 burpees
10 box
15 sit-ups



-- Post From My iPad

Friday

180 Buy IN
Skill work on Turkish get Up

180WOD
400 m
10-8-6-4-2
Wallball
Burpee
400 M
1-3-5-7-9
Wallball
Burpee
400m

Wed

180WOD - EMOM
Goblet
Med ball v ups

Or

400m
30 goblet
30 v ups
5 rounds


-- Post From My iPad

Tuesday

Buy in
5x1 strict press

180 WOD
9 push press
9 kb
9 jumping air squats
15 min AMRAP


-- Post From My iPad

Monday - Jeffra

Happy B-Day to Jeffra

180WOD
10 Squat Cleans 115/75
10 Burpee pullups
10 High Box
10 Slams
50 sec plank hold
5 rounds

Saturday

180WOD - 3 ladders and a partner
Thrusters / kb
Pull up / box
Pushup / sit-up
Each ladder is 10 minutes...for the first 5 minutes partner 1 will do one movement for the odd reps and partner two will do even reps...only one partner will work at a time...go as high as you can as a team in 5 minutes...at the 5 min mark switch movements and start over at 1 rep.....rotate between the 3 couplets...


-- Post From My iPad

Friday

180WOD
2/4/6/8/10
wallball / power clean 135/95
20 double unders
3 rounds for time


-- Post From My iPad

The "UPS"

30 Air Squats
15 Games Push UPS
10 Med Ball V UPS
5 Pull UPS
30 Weighted walking lunges (15 each leg 45lb/25lb)
15 Games Push UPS
10 Med Ball V UPS
5 Pull UPS
30 Weighted Step UPS (15 each leg)
15 Games Push UPS
10 Med Ball V UPS
5 Pull UPS

3 ROUNDS for Time

****I did try to be nice and only did 2 rounds in the AM...PM crew decided to go for 3!****

DAY 100!!!!!

180 Strength Work

Deadlifts

5x5x5x3x3x3

gradually increasing weight each set...approaching your 1 rep max on last set of 3

CASH OUT!!!

100 WONDERFUL BURPEES for time!!!

Congrats to those who battled them for the last 100 days!
Anastasia, Christina, Joy, Teresa and hopefully Lan got caught up! If I missed you, please smack my hand tomorrow!

Monday

180WOD
40sec work 20 sec rest...rotate between
Thruster 65/95
Toes to bar
Box
6 rounds around = 18 minutes
Score is lowest total for each movement

Saturday Snow Plow

180 WOD
3 - 7 min AMRAPs with partner
Clean and Jerk
then
7 Pullups, 7 box, 7 pushups
then
Wallball

Friday

180WOD
10-1 ladder
OHS
SDHP
Burpee
20 situps

Wed - Snow Emergency

180WOD
10 Pullups
9 KB
8 Burpees
7 Wallball
6 Slams
5 DL
4 Power Clean
3 Squat Clean
2 Thruster
25 Air Squats

4 rounds with 5 min rest between rounds