WOD

Kelly

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

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Lungs on Fire

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click below for the warmup.

WOD
500m Row
then
15-12-9 of
Burpees
Box Jumps
SDHP
Then
400m Run


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20150730

70%
Push Press
Deadlift
Zercher Squat
3 Reps each - 6 rounds
rest 60 seconds between rounds
complete each exercise as a set before moving to the next exercise.

Russian Twists with Med Ball or Dumbell
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Hard Core

WOD
3 rounds of 7 reps at 115 lbs
Hang Power Clean
Push Press
Front Squat
Knees to Elbows 12 reps
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20150728

Press ( P )
Hang Power Clean ( PC)
Front Squat ( FS )
3 Reps each - 6 rounds
rest 60 seconds between rounds
complete each exercise as a set before moving to the next exercise.

Knee to Elbows
10 reps - 3 rounds
rest 60 seconds between rounds
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Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Nicole

Run 400 meters
Max rep Pull-ups
As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.
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Leader

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2 Rounds of 400m Run
21 KB Swings (53/35)
Then
2 Rounds of
40 Double Unders
50 Sit Ups
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