WOD:

5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

WOD:

On a clock set for 24 minutes complete

Min 0-8:00
200 Sit Ups
2 min Handstand Hold
Partition as needed

Min 8:00-16:00
1000 meter Row
15 Muscle Ups

Min 16:00-24:00
5 min Plank(elbows)
Max rep Dead Bugs

WOD:

“Nancy”

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

WOD:

As many rounds as possible in 20 minutes of

10 Push Press 95/65
10 Box Jumps 20”
10 Toes To Bar

WOD:

For Time:

50-40-30-20-10 reps of
Jumping Pull Ups
Air Squats
Kettlebell Swings 53/35

WOD:

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Or

10 rounds, each for time:
5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

WOD:

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

WOD:

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

WOD:

3 Rounds

Min 1: max rep Hang Power Snatch
Min 2 & 3: 50 Bar Hops(L+R=2)
Min 4: max rep Wall Ball Shots
Min 5 & 6: 10 Wall Climbs

WOD:

5 Rounds Each for Time of

10 Pull Ups
20 Push Ups
30 Sit Ups
40 Air Squats

Rest 2 minutes.