Fight Gone Bad - 4 Rounds!

Row (calories)
Box
Push Press
SDHP
Wall Ball

Working 1 min at each movement then rotating thru all 5:
Rest 1 min
4 ROUNDS

Keeping track of total reps!

Claudia

180WOD

20 KB
400m
5 rounds
post time to comments

Front Squats and Burpees *$*#&$^

180 WOD
5 Front Squats
20 Burpees
5 Rounds for Time
Post load and time to comments

Bacon and Eggs

180 Team WOD - In teams of 4
Max 100m sprints in 5 min
rest 5 min
Wall Ball - Toes to Bar - max reps but you must keep number of reps equal
rest 5 min
Row max calories in 5 min
rest 5
Thruster - Clean and Jerk ladder up beginning at 1-1

"TONY"

180WOD
5 bar facing burpees
10 DL 225-155
15 KB
15 min AMRAP

Partner "Hot" Hundred!

Partner 100

100M RUN alternating with partner to achieve 100 reps of:

KB SWINGS
BOX
PULL UPS
WT'D WALKING LUNGES 45/25
GAMES PUSH UPS

Powerful Push Press

5 x 5 Push Press/jerk

Then:

10 Push press 95/65
20 Air Squats
30 Sit ups

10 Min AMRAP

Nick

180WOD
10 DL 185/135
5 burpees
100m
8rds for time

Tri

180WOD team of 2
12 sdhp
12 slams
6 high box
Rotate between movements
20 min AMRAP

Power up your CLEANS

POWER CLEANS
from the ground, touch and go, 3 in a row for highest weight!

3-3-3-3-3-3-3-3

Tuesday Eva

180 WOD

800M

30 Pullup

30 kb

5 rounds

Evenflow

180WOD
25 pulls on rower
20 WallBall
30 Situps
20 games Pushups
100m run
20 games pushups
30 situps
20 wallball
25 pulls
rest as needed & repeat!!!

Post fastest time

Warrior Dash

180WOD IN TEAMS OF 4 - 7 min stations - 1 min rest
600m sandbag carry - max slams remaining time
Then
Toes to bar / box jump
Then
10 reps shoulder to overhead max pounds
Then
Dub / row / run / rest - max meters

CONGRATS to Kristi, Jamie & Allison who competed in the Warrior Dash

Chief

180WOD

3 Clean

6 pushups

9 air squats

3 min on 1 off...

5 rounds

Double Tabata, rack up the reps!

40 seconds of work....20 seconds of rest of:

5 Burpees, then holding plank for the remainder of 40 seconds
Alternating with acummulating reps of these movements....
50 Wall Ball
75 Kb Swings
100 Walking lunges


Example:
Clock starts, 5 burpees then plank,
then start counting wall balls at m,
next minute, back to the 5 burpees/plank,
then continue countinue counting wall balls until you reach 50,
so on and so forth until all reps for the 3 movements are completed!

Get Your Snatch On!

20 min AMRAP....

2 Snatch 95/65
2 Box
2 Pullups
100m RUN
4 Snatch
4 Box
4 Pullups
100m Run
6......
8.....
10.....

Complete as many rounds as possible in 20 min increasin rep count by 2 each round

Play on the games

180WOD
10G2OH
15 Slam
20 box
25 pullups
30 lunges
35 wallball
400m
45 KB
50 plate burpees
Complete as many reps of chipper in 3 min
1 min rest
Complete as many reps of chipper in 6 min
2 min rest
Finish the whole chipper for time

the day before

180WOD

10 min AMRAP in teams of 4
Run 200
Med Ball Clean 20 reps
Situps 20 reps
rest

then

row 200
toes to bar 20 reps
games pushups 20 reps
rest

Slams now suck

180WOD
20 Dubs
10 Box
10 Slams
20 situps or 10 v-ups
20 min AMRAP

4 Leaf Clover

180WOD
You have one hour to

Row 2 500M - record best time

5x5 Bench - record best effort

5x5 DL - record best effort

one set max KB swings - post weight and completed reps

Not Easy

180WOD
100 burpees for time (10 minute) Cap
Immediately into Max Reps of
Thruster 65/95 in 10 minutes
Post Burpee Time and Thruster Reps