Sat Team WOD

180WOD - in teams of two 5 min row max meters 5 min Cindy 5 min Wallball / box jump ladder from 1 P1 works while P2 rests then P2 tries to beat P1 -- Post From My iPad

Friday

180WOD 9 thrusters 15 kb 21 v ups 18 min AMRAP -- Post From My iPad

10,000 pounds

180WOD Choose a weight to dead lift and divide into 10,000 pounds. That is how many reps you will need to do. Begin with 5 burpees on the minute and complete your prescribed number of reps as fast as possible stopping each minute to do 5 burpees -- Post From My iPad

Tuesday cards

180 WOD Hearts - box Spades - pullup / ring row Clubs - slams Diamonds 2-5 10 Situps 6-10 20 Situps J-A 30 Situps -- Post From My iPad

One year till Christmas

Team of 3 9 front squat 6 snatch 9 push press 12 toes to bar 10 min max rounds Then 10min row...same team of 3 alternate any way, max meters in 10 min -- Post From My iPad

Wed

180wod 100 double unders 80 lunges 60 kb 40 pullups 20 burpees Repeat at 90 70 50 30 10 -- Post From My iPad

Tuesday

180WOD
5X5 DL
THEN
alternating tabata
Situps
Hollow holds

Monday

180 WOD
2 min row
2 min max thrusters
2 min rest
4 rounds....post total thrusters completed and weight

Saturday

5 min each station alternater with a partner for max rounds
150 m row
12 wall ball

12 Situps
12 games pushups

12 kb
12 goblet

Friday

1 min max squat clean x 3 - rest as needed

Then

21-15-9
Squatclean 65/95
Burpee

30/30/30....rest 60

30 Seconds of work for:

Wall Ball
Kb Swings
Box jumps

Rest 1 minute

10 Rounds....10th Round's rep count is your score!

4 min to glory

180WOD - you have 4 minutes to complete
10 DL
9 back squat
8 power clean
7 jerk
6 sdhp
5 hang clean
4 front squat
3 thrusters
2 snatch
1 ohs

Upon successful completion 4 min rest go up on weight and repeat until failure...post heaviest successful ladder

Love thy neighbor

180wod - team of 5

First 4 rotate on the minute and partner 5 finish incomplete reps

1250 m row

75 burpees

100 box

125 wallball

Rotate and complete 5 rounds

Ladder Down and....UP

Ladder Down EVENS 10-8-6-4-2
Power Cleans 115lbs/75lbs
Ladder UP Odds 1-3-5-7-9

In between each set of cleans:

10 Box jumps 24"/20"
15 Sit ups

Max your efforts!

6 Movements (max rep efforts on each) 30 sec rest in between movements:
(checking clock for a time when finished)

PUSH UPS
KB SWINGS
K2E
DUMBBELL PUSH PRESS
DUBS OR SINGLES
WALL BALL

Then repeat same rep count for each movement in under the time that it took you the first round....rest as needed, no 30 sec designated rests!

Monday

Buy in

5x3 back squat

180WOD

Jackie

100m row

50 thrusters 45lbs

30 pullups

Catch me if u can

180WOD
50 Slams
50 KB
50 games pushups
50 wallball
20 manmakers
50 box
Burpes
Row