WOD 082819

Wednesday

"Halftime"

30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14)

... Directly into:

10-20-30:
Bar-Facing Burpees
Calorie Row

WOD 082719

Tuesday

On the 5:00 x 5 Rounds:

400 Meter Run
12/9 Calorie Row
15 Toes to Bar

WOD 082619

Monday

"Sucker Punch"

21-18-15-12-9:
Kettlebell Swings (53/35)
Thrusters (75/55)

WOD 082518

Sunday

For time:

50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

WOD 082419

Saturday

"Runaway Train"

3 Rounds (30 Minute Cap):
400 Meter Run
40/30 Calorie Row

Directly Into…

15 Clean and Jerks (115/85)
12 Clean and Jerks (135/95)
9 Clean and Jerks (155/105)
6 Clean and Jerks (185/125)
3 Clean and Jerks (205/135)

WOD 082319

Friday

"Crazy Stairs"

For Time:
10 Rounds of "CTB Cindy"
50/35 Calorie Row
30 Power Snatches (115/85)

WOD 082219

Thursday

4 rounds for time of:

Row 500 meters
Rest 3 minutes

WOD 082119

Wednesday

"Frank the Tank" Part 1 (On the 0:00)

AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 2 (On the 10:00)

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

"Frank the Tank" Part 3 (On the 20:00)

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

WOD 082019

Tuesday

"30 Rock"

AMRAP 20:

30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Calorie Row
30 Toes to Bar

WOD 081919

Monday

"Dirty Water"

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

WOD 081819

Sunday

3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

WOD 081719

Saturday

Barbara

5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

WOD 081619

Friday

"Hangnail"

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Row
20 Barbell Facing Burpees
15 Deadlifts (245/165)

WOD 081519

Thursday 

Complete as many rounds as possible in 15 minutes of:

400-m run
15 body-weight deadlifts

WOD 081419

Wednesday

"IHOP"

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115

WOD 081319

Tuesday

7 rounds for time of:

Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

WOD 081219

Monday

"Hit and Run"

3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)

WOD 081119

Sunday

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. dumbbells
♂ 45-lb. dumbbells

WOD 081019

Saturday

10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

WOD 080919

Friday

5 rounds for time of:

Row 500 meters
15 bench presses

♀ 95 lb.
♂ 135 lb.

WOD 080819

Thursday

Rest Day

WOD 080719

Wednesday

"Optimus Prime"

AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)

WOD 080619

Tuesday

"Monkey Business"

4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups

WOD 080519

Monday

"Rocket Power"

21 Bar-Facing Burpees
21 Power Snatches
15 Bar-Facing Burpees
15 Overhead Squat
9 Bar-Facing Burpees
9 Squat Snatches

Pounds - 115/85

WOD 080419

Sunday

Row 2 km TT

Row 2 km 

This is an all out effort for time.

WOD 080319

Saturday

Mary

Complete as many rounds in 20 minutes as you can of:
5 handstand push-ups
10 single-leg squats, alternating
15 pull-ups

WOD 080219

Friday

For time:

800-m row

66 kettlebell jerks

132-ft. handstand walk

♀ two 12-kg KBs
♂ two 16-kg KBs

WOD 080119

Thursday

4 rounds for time of:

400-m run
3 legless rope climbs
7 snatches

♀ 130 lb.
♂ 185 lb.

WOD 073119

Wednesday

"Ninja Turtle"

5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
15/12 Calorie Row