Murph

180WOD
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

Back to team

180WOD - TEAM OF 5
4 min work 1 min rest - begin round by carrying your equipment 400m.  Use the remaining time of 4 min round to do max reps of:

KB - carry KB
Push press - carry barbell
Situp - carry plate
Slams - carry med ball
Burpees - nothing to carry

Heads I win

180WOD

5 HSPU

7 front squats

9 toes to bar

Friends abound

180WOD
KELLY
400M
30 Wallball
30 box
5 rounds

How much can u lift

180WOD

35 Double Unders

1 DL

10 Min AMRAP

Every day should be Brent Batalis Day happy #47

180 WOD
40 pulls on rower
7 power cleans
40 slams
7 cleans
40 burpees
7 cleans
40 situps
7 cleans
40 KB
7 cleans
40 pushups
7 cleans
40 pullups

Friends were brought

180WOD - In Teams of seven
Rest
Burpees
Box
Sit-ups
Pushups
Air squats
Run 200m
Runner sets the pace....rotate through while the team counts their burpees....WOD complete when team hits 300 burpees

5 freaking K

Enough said

Lunges are FUN!

150/200m ROW
21 Med ball vups
15 Lunges (each leg)
9 Burpees

15 Min AMRAP

and/or

TEAM Version

4 Man teams

Row being the pace setter, counting reps for each movement and passing off the count to your partners

Shoulder effort

180WOD
5x5 press
5x3 push press
5x1 push jerk

then tabata air squat

4 man fury

180 team WOD

Teams of 4 rotate between

Ball Situps

Sdhp

Box

Burpees

25 reps per station

Team runs 400m - 4 rounds

5-10-15

180WOD

5 Pullups

10 wallball

15 kb

20 min AMRAP

Squats and Squats!

Skill WORK

Front Squat

10, 10, 5, 5, 3, 3

Starting with lighter weight than WOD RX, working to heavier for last 3 sets


WOD

8 min AMRAP

2 Squat Cleans 135/95
2 Toes 2 Bar
4 SQ CL
4 T2B
6/6
8/8
etc....until time up

Turn up the HEAT!

1 Mile Run
50 Games push ups
800M Run
50 Straight leg ab mat sit ups
400m Run
50 lunges (25 each leg)
200m Run
50 Thrusters 45/33

Scale run as needed!

Short, Sweet, and HARD!

5 X 5 Deadlift work (hitting heavier weight than rx wt for WOD)

WOD

6 DL 225/155
6 Burpees
12 Ball Slams

6 Rounds for time

Begin with Finish

180WOD

team of 4

Rest

Finish

Cindy

Kb/box

Team rotates through 4 stations - finish sets the pace for the timing of rotate

Graceful Friday

180WOD

ROW 500M X 2

REST 5 MIN

Grace

Ez breeze

180WOD

1 MILE

100 find / 300 singles

75 situps

50 slams

25 med ball cleans

Brutal

180WOD

15 Ring Rows

15 bench 155/95

15 front squat 135/95

5 rounds

Tabata

180WOD

Wallball

KB

Box

K2E

8 rounds of all 4 movements done Tabata style