"The Rick"

Warmup

Double Unders

Jumping Jacks

Side to Sides

METCON

3 Rounds for Time:

200m Run

10 Pull-ups

200m Run

20 Kettlebell Swings

200m Run

30 Pushups

Post WOD

200 Squats

200 Situps

200 Crunches

200 Leg Raises

200 sec Plank

"Hotel Hell" WOD

Warmup

Double Unders

Walking Lunges

Man Makers 

METCON

100 Hang Squat Clean Thrusters w/Dumbbells

**At top of every minute perform 5 Burpees**

Post WOD

170 Squats

165 Situps

135 Crunches

135 Leg Raises

135 sec Plank

2500m Row

13.1 Half Marathon on a Row Machine

Filthy Fifty

Warmup

Dounble Unders

Jumping Jacks

METCON

For Time:

50 Box Jump, 24 inch box

50 Jumping Pull-Ups

50 Kettlebell Swings, 1 pood

Walking Lunge, 50 steps

50 Knees to Elbows

50 Push Press, @45/35lbs

50 Back Extensions

50 Wall Ball Shots, 20 pound ball

50 Burpees

50 Double Unders


Post WOD


170  Squats

165 Situps

125 Crunches

125 Leg Raises

125 sec Plank

2 mile Run

"Dirty Deed" WOD

Warmup

Double Unders

Walking Lunges

Sprints

METCON

3 Rounds

200m Farmer's Carry @45/35lbs

10 reps Burpee Broad Jumps

400m Run

20 reps Kettlebell Swings

200m Farmer's Carry @45/35lbs

Post WOD

165 Squats

160 Situps

120 Crunches

120 Leg Raises

120 sec Plank

2000m Row

200lb Clean and Jerk

"Laura" WOD

Dedicated to my Mother-in-Law for being such a tough ass woman.

Warmup

Squat Form Practice

Double Unders

Focused Stretching

METCON

For Time:

21-15-9

Sumo Deadlift High Pull @95/65lbs

Pistols aka One Legged Squats

Jumping Pullups

Push Press @95/65lbs

Post WOD

155 Squats

150 Situps

110 Crunches

110 Leg Raises

110 sec Plank

2000m Row