Go Go Go

For time:

Run 200 meters
40 Burpees
Run 400 meters
30 Burpees
Run 600 meters
20 Burpees
Run 800 meters
10 Burpees
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Clean Up

5 Rounds:

7 Power Cleans (135/95#)
14 Pull ups
50 Double Unders

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Wadusnatch

Wall Balls-Dubs-Hang Power Snatch (55/75)

25-15-5
to
5-15-25
to
25-15-5

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Ladies WOD

For the ladies who are injured...

25-20-15-10-5:

Deadlift
Gut Busters
Box Jumps
KB Swings

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Santina

5 Rounds:

400M Run
10 Deadlifts (155/225)
10 Renegade Rows (20/30)
10 Dips

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Go Hard or Go Home

5 Rounds of:

3 Back Squat (315#)
3 Standing Press (185#)

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Crazy Annie

50-40-30-20-10:

Dubs(Burpees is the sub-25/20/15/10/5)
Situps
Lunges
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Sweet

4 Rounds For Time:

800m Run
10 Hang Power Snatch (65/95)
15 Deck Squats
80 yards Farmer Walk (35/55)
20 Pull Ups

Not sure how "sweet" this one is really going to be!

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JAVA

AMRAP in 25 minutes:

5 HSPU
10 Hang Squat Cleans (65/95)
15 Hollow Rocks

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KB

For time:

100 KB Swings (35/50)

10 Burpee penalty each time you set the KB on the ground!

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Get Huge

5 Rounds of 5:

Squat Clean (155)
Muscle Ups

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Filthy Fifty

For time:

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (25/35)
50 Walking Lunges (25 per leg)
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

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Run Josh Run

400m Run
21 OHS (65/95)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
400m Run

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Round Up

2 Rounds:

800m Run
30 OHS
20 Gut Busters

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Going Heavy

5 rounds:

5 Weighted Pull Ups
5 Overhead Squat (155#)

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Metcon Madness

15 min AMRAP:

100 Jump Rope singles
10 Burpees

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Forever

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots
25 SDHP

Back At It

10 Thrusters (65/95)
10 KB Swings (35/55)
200M Run
15 Thrusters
15 KB Swings
400M Run
20 Thrusters
20 KB Swings
800M Run

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GO!

6 minutes AMRAP:
25 Double Unders
10 No Pushup Burpees
100 meter run

Rest 1 minute
Repeat for 3 cycles (18 minutes of work)


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Nay Nay

5 Rounds for Time:

400M Run
20 Pullups
20 KB Swings (35/53)

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