Tuesday stroll

180WOD
200 m run
Alternate between max pull ups and max kb swings between each round.
Post total time - total kb swings and total pull ups
10 rounds

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7 min blast times 3

180Wod

Rd 1 max reps
1 min on 1 min off
155/115 front squat
Slams
Burpee box
155/115 Power clean

Rd2 max reps
1 min each station...no rest

Rd3 repeat rd1


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FILTHY 50!!!!

50 Reps Each of:

Box Jumps
Jumping Push Ups
KB Swings
Lunges (25 each leg)
Knees to Elbows
Sit ups
Push Press 45/33
Wall Ball
Burpees
Dubs (150 singles)

Monday

180WOD
Progressively work up to max shoulder to overhead

Then

Finish
10-1 ladder
Wallball
Burpee


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Saturday Pre Party

In teams of 5....
Complete
50 G2OH
400m run
50 T2B
400m run
50 Burpees
400m run
50 Box
400M run
50 Slams
400m Run
then
100 meter row...
Each athlete must do 50 reps.....when the first partner hits 50 they can help another team member finish their 50 reps.....once all members have hit 50 - 1 team member runs the 400 while to others rest....

For the row, each team member rows 200M.....


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"Badger"

30 Squat Cleans
30 Pull Ups
800m Run

3 rounds for time!

(Scaling is an option and OK!!)

3 sprints for max JERKS!

250m Row
400m Run
1 min Max Push press/JERK 135/95
rest approx 3-4 minutes

250m Row
30 Ball slams
1 min Max Push press/JERK
REST

250m Row
20 Burpees
1 min Max push press/ JERK

Triple

180WOD
7 T2B
9 SDHP
11 KB
Max rounds with partner in 10 min
5 min rest
EMOM 10 minutes
5 burpees
Remainder of minute max thrusters
Alternate Minutes with partner
Rest 5
200 m row Partner 1
200m row P2
200m run P1
200m run P2
Repeat...max segments in 10 minutes


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PR crazy

180WOD
1 mile for time

Then

20 rep max back squat


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2-fer

180WOD
40-30-20-10
Hang Clean 95-65
Wallball
12 min time cap...rest till 15 min
then
400m run
15 burpees
30 DU's
3 rounds
12 min time cap...rest till 15 min


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Big 5-55

180WOD
10-1 ladder
DL 225/155
Lunge
KB
Pull up
Games push up


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101 degrees outside can't BEAT US!!!

Teams of 5!

Farmer Carry/runner
Burpee Box
Sit ups
Push press 115/75
Rest

4 rounds!

Relay format, relieving your teammate at the next station and keeping track of the reps performed for one total accumlative number per movement!

Score is TIME minus your rep count.......example:

 (35:30 would be 3,530) - 1525 (reps) = 2005

Lowest scoring team wins!

3....2....1.....WORK/REST!!

SNATCH 115lb/75lb

SDHP    52lb/35lb

Wall Ball    20lb/14lb

Max reps per movement in 3 minutes with 3 minutes rest in between.....

Max reps per movement in 2 minutes with 2 minutes rest in between.....

Max reps per movement in 1 minute with 1 minute rest in between!!!

The "3rd"

15 C&J @ 155/115
800 m run
50 Kb
15 C&J
400 m
50 burpees
Please enjoy and drink responsibly


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5 min blasts! (x3!!!)

5 min. Max Front Squats 155/115

Rest 5 Min

5 min AMRAP - 10 Dumbell Snatch (5 each arm)/10 Box Jumps

Rest 5 Min

5 Min Max Meters on the Rower!!