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"Grace"

30 Clean and jerk 135lbs for time.

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Fran

21-15-9
95# Thruster
Pull ups

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Thruster
1-1-1-1-1-1-1

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Rest Day!

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weighted pull ups
1-1-1-1-1-1-1

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800 m run


21-15-9
Kettlebell swings(50lbs)
Pull ups
Box jumps


1 mile run

For time.

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"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

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Rest day

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50 Wall balls
50 Pull ups
30 Wall balls
30 Pull ups
20 Wall balls
20 Pull ups

For time.

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Overhead squat x 100

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Shoulder press 3-3-3-3-3 reps

New kids Muay Thai class Sat at 10!

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400m run

10 Pull ups
15 Burpees
20 Walking lunges

800m run

15 Pull ups
20 Burpees
40 Lunges

400m run

10 Pull ups
15 Burpees
20 Walking lunges

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Rest day

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10 Bleacher runs
1200m run

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"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

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"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

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Rest day.

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"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

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10 rounds of:

10 kettlbell squat cleans(2 bells)
10 push ups

For time.

New shirt design

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Deadlift

1-1-1-1-1-1-1

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Rest day!

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"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

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"Angie"

100 pull ups
100 push ups
100 sit ups
100 squats

for time.

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With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

WOD

Rest day

WOD

Tabata:

Squats
Push ups
Sit ups


5 rounds of

100m sprints
10 burpees

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7 rounds of:

15 Squats
10 L pull ups
10 Divebomber push ups


For time.

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1k row
25 ring dips
50 ring push ups
50 push presses
50 stability ball push ups
50 jumping pull ups
50 sit ups
50 knees to elbows
50 renegade rows
50 deadlifts
30 single leg deadlifts
1 mile run

Easy pace no time.

WOD

Squat 3-3-3-3-3
Front squat 3-3-3-3-3
Overhead squat 3-3-3-3-3

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Rest Day!