Warmup:

1 min run/1 min jump rope, mobility work, Back Squat 5×3 working to 65% of 1 rep max

WOD:

AMRAP in 15 min of:

25 Burpees

15 Body weight Back Squats (scale weight as needed)

Challenge:

Max height box jump (to be performed 5 min after WOD)

WOD:
For time:
150 push-up’s
A penalty is assessed each time you must rest on the floor. Penalty = 20 kb swings (1.5pd/1pd) resting in plank position does not incur penalty.

Challenge: max L-pullup’s (scale to max knee to high knee pullups/ring rows)

Marcus scale: 100 GHD sit-up’s w/ same penalty for any stops.

WOD:
3 rounds:
300m row
10 SDHP 95/65
15 burpees
30 double-unders
*3min rest b/t each round*

this is an all out sprint each round; beat the previous rounds time.

Challenge: unbroken double-unders

Warm-up:
A. 1min single unders, 1 min row x2
B. Burgener warm-up
C. power clean: work up to a minimum of 10lbs more than the weight you will use in the wod: take no more than 5 sets of 2
D. 5 pull-up’s, 5 push-up’s, 5 squats x 2
E. foam roll/droms focus on areas of tension revealed in C and D.

WOD:
1 power clean (135/85)
1 round of “Cindy” (5 pull-up’s,10 push-up’s,15 squats)
2 power cleans
1 round of “Cindy”
3 power cleans
1 round of “Cindy”
up through 10 power cleans

Meatza, and the Chopstrap (coined by M. Allen)

Make friends, make mem’s, make MEATZA

WOD:
A1. AMRAP Bench Press – 135#; rest 180 sec
A2. AMRAP Row Cals in 60 sec; rest 180 sec
5 sets

Rest 3min

B1- K2E 15 reps x 3 sets 10sec
B2- GHDSU 15 reps x 3 sets 60sec

Challenge: 1RM Turkish Get-up

The Man In The Arena
It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

A- Straight Leg Dead Lift; for loads – 5,3,1; 5,3,1; 5,3,1, 180sec
[wave sets: try to increase the weight with each successive 5,3,1 from the previous]

B- For time: 10,9,8,7,6,5,4,3,2,1
OH Squat 135/95
Burpee Pullups

(post wod) Challenge: alternate sets b/t C1, and C2.
C1. glute-ham raises: 10reps x 3sets, 60sec rest
C2. broad jumps: 10reps x 3sets, 60sec rest

A- Power Clean x1 (85% of 1RM) x5 sets rest 2 minutes between singles

B- KB Swing – x24, go heavy, x4 sets, rest 90 sec

C- for time:
30 box jumps – 20″014
10 chin ups
30 box jumps – 20″014
20 chin ups
30 box jumps – 20″014
30 chin ups

“Karabell”
10 rounds
3 Snatches (135/85)
15 Wall Ball (20/14)

Challenge: weighted pull-up for max weight in no more than 5 attempts

scale barbell snatches to single-arm dumbbell/kettlebell snatches at manageable weight: 3 right arm, 3 left arm

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.

Challenge: split jerk 50 times (in as many sets as you need.  a solid receiving position is what we are after)

WOD:  21-18-15-12-9-6-3

Cleans ( 115#/ 75#)
GHD sit-ups
GHD back ext.

Challenge:  to be done before workout
Try for:  unassisted handstand or
a full handstand push-up or
a handstand push-up on parallettes

Post time and successes with handstands to comments.

Micheal P. Murphy