Run

180WOD
5X200-1 Min rest bt attempts
5x400-2 min rest bt attempts
Record fastest 200 & slowest 400

Grip

180 WOD
5 dl
5 power cleans
5 push jerk
5 power cleans
5 dl
5 attempts max weight....hands can not leave the bar for an attempt to count

14 glorious minutes

Work one minute rest one minute....count a grand total reps between
Thruster
KB
Box
Situps
Pushups
Dubs
Air squat

Then

2 min work one minute rest

Thruster/situp
Rest
KB/Air Squat
Rest
Box/pushup
Rest
Dub

Sat team

180 WOD
In teams of 6 Each partner will complete
1 round of Helen
1 round of Kelly
1/2 round Badger
50 burpees
When you complete your 4 stations you may help a partner finish his or hers...when all team members are done, then complete 30 rounds of Cindy combined for the team with only one partner doing pullups at a time

Fit Friday

3x3 dl

15-12-9 deadlift...unbroken sets with 1 min rest between sets

Then...

21-15-9
C&J 65/95
Dub triple - 63-45-27
10 min cap

Chipper....3rd time's a charm!

50 Wall Ball
40 KB Swings
30 Games Push ups
20 Burpees
10 Thrusters 115/75
20 Burpees
30 Pull ups
40 Ball Slams
50 Box Jumps

CF180 TOTAL!!!

1 REP MAX of these 3 movements!!!!!

* FRONT SQUAT

* BENCH

* CLEAN & JERK


ADD 3 #'s TOGETHER!!

Snatch It!

5 Snatch
10 Pull ups/Ring Rows
15 Sit ups

20 Min AMRAP

So Epic

180WOD

YOU HAD TO BE THERE

Karen

180WOD
150 wallballs for time

Ladder Time

180WOD
10 games burpees
9 high box
8 toes to bar
7 slams
6 sdhp
5 lunged (10 steps)
4 inch worms
3 thrusters
2 push press
100 meter run
4 rounds...2 min rest between rounds

Clean x 5

180WOD
Progressively work up to heaviest power clean that you can accomplish 5 reps in 1 min

Kinda the games

180WOD
400M
50 Pullups
50 burpees
50 dubs
50 ohs/front squats 65/95

Mental tough

180WOD
Backsquat - tough load for 10-20 reps
Slams - double squat total
Toes to bar - same as squat total
4 rounds - recover between as needed

Run & Push...that's it!

GOOD DYNAMIC WARM UP!!!

800M RUN
20 Push Ups
600M RUN
40 Push Ups
400M RUN
60 Push Ups
200M RUN
80 Push Ups

Big 5 - 50! Ha ha

10 Deadlift 225/155/95
10 Lunges (each leg)
10 Pull ups
10 Goblet squats
10 Burpees

5 Rounds for time!

7x7x7

180WOD - in team of 3
Partner 1 - wallball x 20
Partner 2 - situp
Partner 3 - rest
Rotation is based on time to do 20 wallballs. Once completed team rotates keeping a running total of situps

Station 2
P1 - box x 20
P2 - burpee
P3 - rest
Same as above - Running total of burpees

Station 3
P1 - 200m run
P2 - ring rows
P3 - rest
Same as above - running total of ring rows

7 min each station. 1 min rest to rotate.

Row run clean

180WOD
25 pulls on rower
400m run
10 power cleans
25 games pushups
2 min rest....3 rounds

Thruster Bell

180WOD
5,5,3,3 Thruster

Then

1 Thruster
1 KB
2 Thruster
2 KB
Ladder up as high as possible in 12 min