AOD Cirucuit

5 Rounds - 30 sec on / 10 sec off - 1 min rest between rounds - TOTAL REPS
1-arm Alt TRX Pull
1-arm Alt Landmine Push Press
1-arm Alt Kettlebell Swing
Renegade row (without the pushup)
Push Up with 1-Arm Plank
Jumping Jacks

MetCon Blast

3 Rounds for Time:
50 Jump Rope
30 Mountain Climbers

then

3 Rounds for Time:
Run around the block (+-800M)
Rest Exactly 1 Minute

then

Double Under Practice

AMRAP 15

AMRAP 15
10 Toes to Bar
10 Burpees
10 Squat Jumps

15s

3 rounds for time:
15 Push Jerk
15 Deadlifts
15 Power Cleans

135/95

F. Squats + Box Jumps

21-18-15-12-9-6-3
Front Squats 85/65
Box Jumps

Finisher:
Team Wall Ball Volley over High Bar
5 min AMRAP
Each volley = 1 pt
Each drop = -2 pt

Fran Friday

21-15-9
Thruster 95/65
Pull Ups

Scale appropriately. 10 minute cap.

Run/Plank Ladder

For total time:

1 Mile Run

2 Min Plank

800m run(Harrison)

1:30 Min Plank

400 M Run

1 Min Plank

100M Run

50 Single Leg Vups

Keep a running clock let them time themselves with the plank, score total time 

Filthy 50 Backwards

For time:
50 Double Unders (100 JR)
50 Burpees
50 Wall Balls
50 Sit Ups
50 Push Press 45lb
50 Knees to Elbow
50 Walking lunges
50 Kettlebell Swings
50 Jumping Pull Ups
50 Box Jumps

Jump Rope > Sit Up Ladder

For time:
300 jump rope
10 sit ups
250 JR 
20 SU
200 JR
30 SU 
150 JR
40 SU
100 JR
50 SU

Squat Clean Training

AMRAP 10

9 deadlifts

7 cleans

5 front squats

1/2 Tabata CRAZY SH!T

1/2 Tabata = 20 sec work, 10 sec rest
Score is TOTAL RUNNING SCORE

Tire Flip
Prowler Push Length
Sand Bag Deadlift
Jumping Pull Up
Med Ball Slams
Keg Row

Mainsite WOD from 6/9/13

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Finisher - AMRAP 5
9 squats
6 push ups
3 burpees
 

Run and Jump

PreWOD:

7 Min AMRAP

Pullups (kipping/Band)

then
 
4 Rounds for time:

400M run

20 Box Jumps

 

Snatch + Row

5 Rounds for time of:

15 DB Snatch(L)

15 DB Snatch(R)

15 DB Row (L)

15 DB Row (R)

Then: Max Reps of Ring Dips (2 minutes)

*rows from plank position

** Score total time + Total ring dips
 

Jump, Lunge, Press

Pre WOD: 1 Mile run

15 min AMRAP

30 Slalom jumps

20 Jumping Lunges

10 Shoulder Press (65/45)

 

OMAR

For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Dead, Push, Jump

15 AMRAP

9 deadlifts
12 Push ups
15 box jumps

AOD Circuit

30/10 – 24 rounds

Tire Flip

Prowler Push

Air Squats

Battle Ropes

Med Ball Slams

C2 Row

Wall Balls

Landmine Rotation
 

Jump, Swing, Pull

5 rounds:

100 jump rope

15 KBS L. Hand

15 KBS R. Hand

20 Pull ups
 

Front Squat + Push Jerk

5 @ 75%, 3 @ 85%, 1 @ 95%, then 1, 1 for PR

Front Squat

then

Push Jerk

Fight Gone Bad

Three rounds of:
Wall-ball 20
Sumo deadlift high-pull 75/55
Box Jump, 20" box (Reps) [Big tire/small tire]
Push-press, 75 pounds (Reps)
Row (Calories) [Band Row]

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

KBS + Situp + Ring Rows

3 rounds:

20 KBS

30 Situps

40 ring rows