Back to Work

The WOD:

5 rounds

5L/5R Kettle bell snatch (24Kg)

10 Over head squats (95#)

10 Burpees

Time: 12:17 

KB Fran

This is going to be no fun at all.

The WOD: Complete for time

REPs 21, 15, 9

Kettle bell thruster 24KG or 110# total

Pull-ups

Time 8:04 @ 6K elevation as well as new PR old PR 8:44

Tire flips

Tire flips back at 6000 ft EL

The WOD AMRAP 20 Min

Flip a 250# tire 100 m 

5L/5R Kettle bell snatch 24 kg

Sprint 100 m

10 Push-ups

Sprint 100m

Flip tire 100m and repeat

Main Page again

The WOD: Complete for time

50 Wall Ball 

50 Pull-ups

35 Wall Ball

35 Pull-ups

20 Wall Ball

20 Pull-ups

Time: 13:38

Turkish get-ups

The WOD: 5 rounds

10 Over head squats 95#

10 burpee pull-ups

5l/5r Turkish get ups 55#

Time: 24:54

I am lazy

My Programing is lazy I pull this one from the main page as well

AMRAP 20 min

5 Hand stand push-ups

10 Bench press (135#)

15 Push press (95#)

20 Ring dips

Rounds complete: 4+ 5 HSPU, 10 bench, 15 Push press, 7 ring dips. Almost 5 rounds 

Main Page WOD

I pulled this from the main page its very deceiving looks easy right NOT

5 rounds 

21 reps Thruster (75#)

21 Double unders

Time: 11:33

Row 5K

The WOD 

Row 5000 meters for time

Time 19:17

Varied and Random

The WOD: Complete for time

100ft lunge

21 Pull-ups

21 Sit-ups

100ft lunge

18 Pull-ups

18 Sit-ups

100ft lunge

15 Pull-ups

15 Sit-ups

100ft lunge

12 Pull-ups

12 Sit-ups

100ft lunge

9 Pull-ups

9 Sit-ups

100ft lunge

6 Pull-ups

6 Sit-ups

Time: 12:24

New Stuff

The WOD: 5 rounds

30 H2H Kettle bell swings (24Kg)

15 Ring dips

20 Windshield washers(left to right is one rep)

25 Double unders

Time: 24:34

Met-Con

The WOD: 3 Rounds

500 Meter row

21 Burpees

400 Meter run

Time: 19:32

The Bear

The WOD: The BEAR
5 rounds

7 reps of the following sequence is 1 round.

Power clean

Front squat

Push press

Back squat

Push press

NO RESTING during the round. Keep weight manageable.

Rest as needed between rounds.

Post loads in comments.

Ready GO

Round 1: 75#

Round 2: 95#

Round 3: 115#

Round 4: 135#

Round 5: 145#

Row

The WOD: Complete for time

30 cal row or run
5 DB push press (50% BW)
25 cal row or run
10 DB push press (50% BW)
20 cal row or run
15 DB push press (50% BW)
15 cal row or run
20 DB push press (50% BW)
10 cal row or run
25 DB push press (50% BW)
5 cal row or run
30 DB push press (50% BW)

Time:16:57 New PR Old PR 18:01

RUN

The WOD: 

Run 30 min

oh my aching back

The WOD 10 Rounds

15 reps Dead lift (135#)

15 reps Push-ups

Time 10:30 calculations curtsy of Catalyst Athletics

Height  175.26 cm  69 in  Bodyweight  90.72 kg  200 lb

Movements  Deadlift Reps - 150 Travel, Body - 0.38 meters Work, Body - 37746.44 joules Travel, Weight - 0.59 meters Work, Weight - 53142.48 joules Total Work - 90888.92 joules Push-up Reps - 150 Travel, Body - 0.36 meters Work, Body - 47380.27 joules Total Work - 47380.27 joules

Duration  10:30  630 seconds

Work Performed  138269.19 joules  14099.31 kg-m  101987.35 ft-lbs  Power Output  219.47 watts  0.3 horsepower  161.87 ft-lbs/sec

Chelsea

I hate this one it makes me want to be a quitter but I powered thru it.

The WOD: Complete one round every minute on the minute for 30 minutes

5 Pull-ups

10 Push-ups

15 Squats

Broke Down

This work out broke me down like a shot gun.
The WOD 5 rounds

20 reps Thruster (95#)

15 reps Burpee Pull-ups

20 Sumo Dead lift (95#)

Time: 42:04 Then throw up a little in your mouth 

Pull-Ups

No way to do this as RX I have to drop off of the bar between pull-up types.

The WOD: 10 rounds

 

3 weighted Pull-ups (45#)

5 Strict Pull-Ups

7 Kipping Pull-ups

Time: 23:23 Old PR 27:59

Run/Squat

WOD: 4 rounds

Run 400M

50 reps Squat

Time: 13:47