wod
for time:
100 burpee to jumping pull ups

wod
for time:
thrusters
10-8-6-4-2
sit ups
50-40-30-20-10
alternate between thrusters ans sit ups

wod
deadlift
5-5-5

max pull ups
3 sets with 3 min rest between

For time:
12-9-6-3
hang power cleans
dips

Wod
15 min amrap:
250m run
12 db snatches ea arm
25 box jumps

For time:
Front Squats 10-8-6-4-2
Sit Ups 10-20-30-40-50
Superset between the squats and sit ups
Post load and time in comments

WOD
Strick Pull Ups
3-3-3-3-3-3-3
rest 3-4 minutes between sets

For Time:
21-15-9
DB Swings
Burpees

Power Cleans
5-5-3-3-3-1-1-1-1
Post loads in comments!

Max Out
Back Squat
Deadlift
Overhead Press

Post 1RM in Comments

A lil fun!
Turkish Get ups
After your warm up

4 sets of 5 each side alternating sides
try and increase the weight each set.
This is not for time. Go slow and pay attnetion to strict form. Work those shoulders and watch the video clip!!!




Post load for last set in comments

5 rounds for time:
max reps back squat 135
10 burpee box jumps

WOD
5 rounds for time:
7 DB Thrusters
bear crawl 20m
7 DB swings
Sprint 20m back

Post loads and time in comments!!

For time:
800m run
21 overhead press
800m run
21 push press
800m run
21 push jerks

For Time:
21-18-15-12-9-6-3
Front Squats
Weighted Sit Ups

Pick a weight that is tough but doable and post time in comments!

WOD
6 rounds for time:
3 Hang Power Clean (115)
6 pull ups
9 clapping pushups



Post time in comments!

WOD
3 rounds for time:
800m run
25 pushups
15 box jumps

3 rounds for time:
8 Seadlifts (225)
400m run

Post time in comments!

Back Squats
10-8-6-4-2
HEAVY!!!! Increase load after every set! Post loads in comments!

WOD
For Time:
On the minute:
Complete 5 burpees and perform max rep 95 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Again! If you are not posting your results in th coments, you did not do the WOD!

WOD
For Time:
5 rounds for time:
5 Thrusters (95lbs)
10 Burpee Box jumps (afer each burpee, your jump is on to a box or bench!)

That's right, me in this video! Same WOD but 135lbs.

more about "Making copies", posted with vodpod

Again! If you are not posting your results in th coments, you did not do the WOD!

WOD
For Time:
5 rounds for time:
5 Thrusters (95lbs)
10 Burpee Box jumps (afer each burpee, your jump is on to a box or bench!)

That's right, me in this video! Same WOD but 135lbs.

http://vodpod.com/watch/1514588-making-copies

WOD
Deadlift
5-5-5-5-5

20 min AMRAP (as many rounds as possible):
800m run
50 Sit Ups


Please watch this video as we will be doing the cleans at different receiving positions. (Power cleans and squat cleans)

WOD
5 rounds For time: Post Time in Comments
5 Deadlift 225
15 Burpees

WOD
Front Squats
10-10-10-10-10
Go as heavy as you can handle for 10 reps. Rest 2-3 minutes between sets. Post loads in comments

WOD
3 sets of:
15 Deadlift
15 Back Squats
15 Overhead Press