WOD:

45/10: X3

• KB Swing
• Mountain Climbers
• Situps

WOD:

• “Cyndy” AMRAP for 20 minutes
• 5 Pull Ups
• 10 Push Ups
• 15 Squats

10m Bike Run

Navy Seals:

• Complex build 65-75-85-95 lb
• 5 Rounds for time
• 500m Row
• 30 Burpees
• 30 Knees to Elbows

WOD:

Warm Up:  100 Jump Ropes; 30 KB Swings; 30 squats; 20 rollovers; 30 overhead squats x 2

• Ladder 1-2-3-…..8-9-10
• 25lb Thrusters
• Push Ups
• Goblet Squats 30lb.

4 x 800m Splits 3:30

WOD:

• 8 minute cycle warm up
• 5 Rounds of:
• 135# Deadlift 10
• Handstand Pushups 15
• Ring Dips 20
• 50 O-bar rollouts

WOD:

• X5
• 100 Jump Ropes
• 20 Roll Outs
• 20 Sotz Press
• 45:15  x 5rounds
• Push Ups
• 54lb. Kettlebell swings
• Situps
• Shoulder Press  65lb.
• Goblet Squats

60 m Spin – Endurance

1400m Swim

• 65lb. Walking Lunges

Power Cycle – Threshold 60 minutes

Revolution: 30 minute endurance ride

WOD:

• 24 minute cycle – endurance
• “Grace”
• 30 Power Clean & Jerk

3.6 mile Run

WOD:

• 2500m row
• 30 Muscle Ups
• 300 Situps

5 mile Run

WOD:

• 10-9-8-7-6-5-4-3-2-1
• KB 16kg: Swing to clean to snatch to jerk to overhead squat – each arm
• KB 16kg America Swing
• Push Up
• Double Under

500m swim

Run 4m

WOD:

3-6-9-12-15

• American KB Swings 16kg
• Plyo Push Ups
• Flip Squats 16kg
• Figure 8 Upper Cuts 16kg.
• KB Push Ups
• Double Unders

WOD:

50-40-30-20-10

• Squat
• Push Up
• Push Press 35 lb/16kg kettlebell (each arm)
• Double Unders

Swim

• 500m warm up
• 5 x 200m w/1 minute rest inbetween

3 mile Run

WOD:

• 21-15-9
• 16kg KB American Swings
• 16kg KB Overhead Squats (each arm)
• 16kg KB Windmills (each arm)
• 16kg KB Situps

1200m Swim