ISABEL

For time:
35 snatches (135/95)

tabata WHAT?!?!

tabata WHAT?!?!

Deadlift @ 75% of body weight

  then

Burpees

  then

Jump Rope

Squat Clean Thrust + T2B

5 Rounds for time:
Squat Clean Thrust +
Toes to Bar (T2B)

Run + SDHP

4 Rounds for time:

200m Run

25 SDHP (bar)

 

21-15-9-15-21 Ladder

For time:

21-15-9-15-21

Side-to-side jumps

Push ups

Knees to Elbows

2RM deadlifts

2RM Deadlifts

Warm up on the Deadlift, slowly increasing the weight until you reach a 2 Rep Max (RM).

Press, row, jump

AMRAP 20

10 1-arm DB Press (each arm)

10 Ring Rows

20 Jumping Jacks

Front Squats, Jumps, Sit ups

For time:

30 front squats (65lbs)

30 bar jump overs

20 front squats (65lbs)

20 bar jump overs

10 front squats (65lbs)

10 bar jump overs

50 sit ups

Instructions: Complete the prescribed front squats, drop the bar in front of you, and jump over it. Turn, and jump over it, repeat. After the jumps, clean the weight and do the next set of front squats. When all reps are done, finish off with 50 sit ups.

KBS + BOX JUMPS + RING DIPS

15 Minute AMRAP

 

10 2-pood KBS + 

10 24" BOX JUMPS + 

10 RING DIPS

ANGIE

For time:

100 pull ups

100 push ups

100 sit ups

100 squats

OHS + Jumps

5 Rounds for time:

15 Overhead Squats (OHS - 95/65)
15 Tuck Jumps
30 Side-to-side Jumps

Push Jerk

Push Jerk:
Warm up sets to a heavy single,

THEN work singles, continuing to add weight toward a new PR (Personal Record)

1-1-1-1-1

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The Chief (Mainsite WOD 2/3/13)

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Push Press and Mountain Climbers

21 Push Press (115/65)

100 Mountain Climbers

17 Push Press (115/65) 

80 Mountain Climbers

13 Push Press (115/65) 

60 Mountain Climbers

9 Push Press (115/65) 

40 Mountain Climbers

5 Push Press (115/65) 

20 Mountain Climbers

20 minute time limit

Pull, Push, Jump

3 Rounds for Time:

30 Pull Ups
30 Push Ups
30 Box Jumps

15s

AMRAP 15 minutes

15 Thrusters (65/45)
15 Sumo Deadlift High Pulls (65/45)
15 Knees-to-Elbows

Keep It Moving!

4 rounds for time:

1 Min high knees

1 Min KBS (35/20)

1 Min Squat Jumps

1 Min rest

Burpee Deadlifts

For time:
35 Burpee Deadlifts (135 / 115)

Happy Monday!

Now That's a Nice Snatch!

4 rounds:
5 DB Snatches each side 40/25
100 side to side (slalom) jumps