Monday bodyweight

180WOD

Pushups

Situps

Burpees

Air Squats

Round 1 - 2 minutes each station max reps per station

Round 2 - 1 minute each station

Round 3 - 2 minutes each station

Rest 2 minutes between rounds

Fran-abox-abell-up Saturday

180WOD - 2 person team - Only one partner working at a time
Fran - Partner 1 do the 21 Thruster (light weight) & Partner 2 do the 21 Pullup...Partner 1 do 15 thrusters, Partner 2 do 15 Pullups...etc.
then
150 Box
then
200 KB
Then
100 Pushups
Complete each of the movements before you move to the next and partition the reps any way you and your partner would like....
Then
Fran - Same as you began but switch movements....If you did thrusters to start, you will now do the pullups and vice versa

Wednesday

180WOD
30 WallBall
10 power clean 135/95
30 situps
5 rounds

Tuesday Tabata

180 Buy IN
90 seconds...max burpee

180WOD

Bent over row
med ball cleans
toes to bar
Double unders
rotate between 4 movements tabata style 20 sec on 10 off
8 rounds

Back to Back to Back!

Max rep effort on BACK SQUAT 155/115

Then.....
Double your back squat reps for Ball Slams

Then....
Half your squat reps for Burpees

Rest 5 minutes

3 rounds.....Not for time!

Sat - Team WOD

180WOD 10 min each station with a partner
5 thrusters
10 cleans
15 KB
1 min rest
Cindy
1 min rest
5 burpees
10 box
15 sit-ups



-- Post From My iPad

Friday

180 Buy IN
Skill work on Turkish get Up

180WOD
400 m
10-8-6-4-2
Wallball
Burpee
400 M
1-3-5-7-9
Wallball
Burpee
400m