W.O.D.

Warm Up - 400 Meter Run
                     20 Air Squats
                     20 Push Ups
                     20 Lunges

W.O.D. - 10-9-8-7-6-5-4-3-2-1
                Hang Squat Cleanns 95-M  65-F
                Pull Ups

Warm Up - Foot Ladder
                    Over Head Squats 5-5-5

W.O.D. -  "Annie"
                  50-40-30-20-10
                  Double Unders
                  Sit Ups

Warm Up - 25 Jumping Squats
                     25 Knees to Elbows

W.O.D. - 4 Rounds
                  15 Box Jumps
                  15 Kettlebell Swings (M-1.5/F-1.0)
                  15 Thrusters w/ Bar

Warm Up - Greg A.
                     10 Reps of each

W.O.D. - Back Squat 4-4-4-4
               Shoulder Press 4-4-4-4

Warm Up - 3 rounds of
                     8 Ring Dips
                     9 Over Head Squats
                     10 Wall Ball Shots

W.O.D. - 5 Rounds for time:
                1:00 Push Ups
                1:00 Push Press
                1:00 Double Unders

Warm Up - Over Head Walking Lunges 50 Ft
                     2 Rope Climbs

W.O.D. - 10-9-8-7-6-5-4-3-2-1
                 DeadLifts (M-185/F-135)
                 Burpees
                

Warm Up - 2 rounds of 50 hammer swings

W.O.D. - 4 rounds for time
                800 meter run
                Rest as needed between rounds

Warm Up - of your choice

W.O.D. -

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Warm Up - Hang Power Clean
                      3-3-3 

W.O.D. - 3 rounds for time of:
                 15 Pull Ups
                 15 Kettlebell Swings (1.5 M, 1.0F)
                 15 Knees to elbows

Warm Up - 50 Kettlebell Swings
                     50 Single Unders forward
                     50 Single Unders Backwards
                     50 Single Unders Right Foot
                     50 Single Unders Left Foot

W.O.D. - Push Press
                3-3-3-3-3