TGIF

4 Rounds:

10 GHB sit ups
15 SDLHP
20 Dips

200m Run on odd rounds
400m Run on even rounds

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Tough Call

4 Rounds:

15 Wall Balls
20 Pullups
50 Dubs or 15 Burpees

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Filthy Forty

400m Run
40 Cleans
40 yards x2 sprints
40 Burpee Box Jumps
400m Run
40 Deadlift (95/135)
40 yards x2 sprints
40 Lunges each leg
400m Run
40 KB. Swings

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WOD

AMRAP in 20 minutes
5 HSPU
10 Snatch
15 Deadlift

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Ninja

AMRAP in 20 minutes
100 m run
21 sit ups
15 SDLHP (45/65)
9 push ups

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Countdown

10 Thrusters
9 Deadlift
8 Squat Clean
7 Push Press
6 Hang Power Clean
5 Front Squat
4 Push Jerk
3 Hang Squat Clean
2 Power Clean
1 Shoulder Press

(W=85, M=115)

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OMAR

20-15-10-15-20

Wall Balls

Pull Ups

Dips

Strict Press

Run 200 on 20-10-20

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WOD

50, 40, 30, 20, 10

Air Squats

Push ups

Sit ups

Dubs

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Jakes WOD

75 pushups
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 pushups

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WOD Mod Eric

5 Rounds for time:

Run 400 on odds; 200 on evens
6 Squat Clean Thrusters
12 Kettle Bell Swings
18 Pushups

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Mid Atlantic Qualifier

21-15-9:

Overhead Squat (65/95)
Box Jumps
Run 400m at the beginning of each round

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Light Linda

10-9-8-7-6-5-4-3-2-1:

½ BW Bench
BW Deadlift
½ BW Power Clean

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Recovery

4 rounds:

5 HSPU
10 Bench Press
20 Push Press
30 Double Unders

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THE PUKER

Courtesty of FitNiss
...4:00 sharp at the track...

Start at End Zone
Sprint to 50yd line & back x7
50 Push Ups
Sprint 50yd line & back
50 Air Squats
Sprint 50yd line & back
50 Burpees
Sprint 50yd line & back
50 Crunches
Sprint 50yd line & back
50 Jumping Lunges
Sprint 50yd line & back
50 Jumping Squats
Sprint 50yd line & back
100 Mountain Climbers
Sprint 50yd line & back

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The Aftermath

4 Rounds:

600M Run
25 K.B. Swings
25 Hollow Rocks
80yds Lunges

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Queen

3 rounds:

10 hang power snatch (65/95)
15 pull ups
20 squat jumps
10 presses (65/95)

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TGIF

10 rounds:

5 Muscle Ups (10 PU 10 Dips)
5 HSPU
5 Thrusters (65/95)
Run 200

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Crusher

7 rounds of 7:

Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run

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Heat It Up

4 Rounds:

400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups

Outside on the track!!

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