WOD:

For Time

25-20-15-10-5 reps of
Toes Through Rings
Overhead Squats 45/30

50-40-30-20-10 reps of
Sit Ups
Back Squats 45/30

WOD:

AMRAP 6 minutes

6 Ring Dips
6 Hang Power Cleans 135/95
12 Box Jumps 20”

Rest 2 minutes

AMRAP 6 minutes

9 Handstand Push Ups
9 Hang Power Cleans 115/75
12 Box Jumps 20”

Rest 1 minute

AMRAP 6 minutes

12 Push Ups
12 Hang Power Cleans 95/65
12 Box Jumps 20”

WOD:’

For Time

21 Burpees
15 Dumbell Thrusters 45’s/35’s
9 Chest 2 Bar Pull Ups

Rest 1 minute

21 Burpees
15 Dumbell Thrusters 40’s/30’s
9 Chest 2 Bar Pull Ups

Rest 1 minute

21 Burpees
15 Dumbell Thrusters 35’s/25’s
9 Chest 2 Bar Pull Ups

Rest 1 minute

21 Burpees
15 Dumbell Thrusters 30’s/20’s
9 Chest 2 Bar Pull Ups

WOD:

“Nick”

12 rounds for time of:
10 Dumbbell Hang Squat Cleans, 45/35 lbs
6 Handstand Push-up on Dumbbells

U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.

WOD:

2 Cycles

5 minutes to complete

1 min Max Rep Russian Kettlebell Swings
1 min Max Rep Burpees
Row 500 meters

5 minutes to complete

1 min Max Rep Russian Kettlebell Swings
1 min Max Rep Burpees
Run 400 meters

WOD:

AMRAP 4 minutes

10 Push Press 95/65
6 Strict Ring Pull Ups

Rest 1 minute

AMRAP 4 minutes

10 Hang Power Cleans 95/65
6 Strict Ring Dips

Rest 1 minute

AMRAP 4 minutes

12 Push Press 75/55
3 Strict Ring Pull Ups

Rest 1 minute

AMRAP 4 minutes

12 Hang Power Cleans 75/55
3 Strict Ring Dips

WOD:

As many reps as possible in 3 mins of
50 Double Unders
10 Push Ups
10 Weighted Lunges 30’s/20’s 10L/10R

If the reps are completed in the 3 mins, perform another round in the next 3 mins, but increase the reps to 11 on the push up and lunges.

If the reps are completed in the 3 mins, perform another round in the next 3 mins, but increase the reps to 12 on the push ups and lunges.

If the reps are completed in the 3 mins, perform another round in the next 3 mins, but increase the reps to 13 on the push ups and lunges.

Follow the same pattern until you fail to complete the reps within 3 mins.

WOD:

20 Toes to Bar
40 Sumo Box Jumps 20”
60 Strict Sit Ups (anchored)

2 Rounds
10 Toes to Bar
20 Sumo Box Jumps 20”
30 Strict Sit Ups (anchored)

4 Rounds
5 Toes to Bar
10 Sumo Box Jumps 20”
15 Strict Sit Ups (anchored)

WOD:

On a clock set for 20 minutes

Min 0-10:00

Max Rep Handstand Push Ups
Run 200m/Row 250m/Bike 600m

Min 10:00-20:00

Max Rep Handstand Hold
Run 200m/Row 250m/Bike 600m

WOD:

6 rounds for time of:
80-64-50-32-16-8 reps
Jumping Ring Dips
40-32-25-16-8-4 reps
Alternating Box Stpe Ups 24”
20-16-12-8-4-2 reps
Burpees