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