warm up:
400m leapfrog w/ partner
20 wheelbarrow handwalks w/ partner
20 situps w/ partner
20 alternating burpees w/ partner (10 total each person)

workout:
20secs work/10secs rest for total of 8 intervals of -
pull ups
clap push ups
sit ups
jump squats

you & partner work simultaneously. add total reps from all movements.

warm up:
5rnds of cindy
10 burpee broadjumps
20 full kb swings @ 24kg
30 chest ups (pull ups w/ chest to bar)
40 ghd back extensions
50 abmat situps

workout:
2000m row
5min rest
1000m row
3min rest
500m row
1min rest
100 double unders
3min rest
150 double unders
5min rest
200 double unders

post row times & double under times

warm up:
400m run
50 double unders
20 dumbell windmills @ 15#
20 windmill push ups
with 45#, 3rnds of:
10 front squat
10 ohs
10 overhead alternating lunges

workout:
1000m row for PR

3rnds of-
40 pull ups
30 russian kb swing @ 2pood
20 tire flip/hop in-outs

post row time and time from each round

warm up
3rnds of:
pvc ohs x10
pull ups x10
ring dips x10
ghd situps x10

5mins work of L-sits

workout
bench press
warm up 5x5
work set 5x1

4rnds of:
25 rope slams
25 calories on C2
25 ball slam sit-ups

warm up:
250m row x3 w/ 3min rest between
ghd situps x20 / ghd back extensions x20 for 3rnds
30secs work/15secs rest of double unders for 4 intervals

workout:
deadlift
warm up 5x5
work set 5x1
post 1RM

25-12-8 for time:
strict dead-hang pullups
burpee box jumps
ring dips

perform all 5 intervals at each movement where one interval is 1 minute of work followed by 1 minute of rest. post reps from each movement and total overall reps for score.

thrusters @ 115#
sdlhp @ 115#
hang power cleans @ 115#
push press @ 115#

make up day / choose your own wod

FIGHT GONE BAD

warm up:

400m run

50 single unders

25 double unders

5rnds of cindy

20 walking lunges

10 burpees

workout:

in this workout you move from each of five stations after a minute. this is a five-minute round from which a one-minute break is allowed before repeating. perform 3 total rounds. the stations are:

1. wall-ball: 20 pound ball, 10 ft target. (reps)
2. sumo deadlift high-pull: 75 pounds (reps)
3. box jump: 20" box (reps)
4. push-press: 75 pounds (reps)
5. c2 rower: calories (calories)

the clock does not reset or stop between exercises. on call of "rotate," the athlete/s must move to next station immediately for good score. one point is given for each rep, except on the rower where each calorie is one point. post total reps for score.

warm up:
75 double unders
pvc passes x15
pvc deadlift x15
pvc p. press x15
pvc ohs x15
30/15 dead hang from bar x4 (30secs work/15secs rest)
30/15 handstands x4

workout:
100 turkish get-ups for time
16kg/20#

warm up:
tabata row
3 clapping push ups
6 jumping pull ups
9 box jumps
4 rnds
tabata russian kbs @ 24kg

workout:
max reps of body weight back squats
50 american kb swings @ 24kg
5 rnds w/ 5 min rest between rnds

5-10-20-30-20-10-5
pull ups
clapping push ups

post squat reps from each round & pull/push time for score

warm up:
500m row easy pace
handstand work for 5mins
tabata L-holds from bar

5rnds of:
pvc pass thrus x10
pvc press x10
pvc p. press x10
pvc p. jerk x10

workout:
press 3x1
p. press 3x3
p. jerk 3x5

5min rest then

50 tire flips for time

400m run
30 x hang power cleans @ 95#
400m run
30 x front squat @ 95#
400m run
30 x push press @ 95#
400m run
30x thrusters @ 95#
400m run

rest 5 mins

max double unders in 10 mins

post time/reps for score

LYNNE

5rnds of:
max reps of bodyweight bench press
max reps of pull ups
3min rest between rounds

5min rest then

max abmat sit-ups in 10mins

TAG TEAM MURPH

2-man team perform the following for time:
1 mile run
200 pull ups
300 push ups
400 squats
1 mile run

the mile run is done together. for the movements, one person works at a time, alternating between you and partner.

30/30 push press @ 75#
30secs work/30secs rest in overhead locked-out position
5 intervals
total reps for score
3min rest

tabata bottom-to-bottom squats
20secs work/10secs rest in bottom of squat position
8 intervals
total reps for score
3min rest

30-20-10 for time of:
ball slams
box jumps
immediately followed by,
15-25-35 of:
2pood russian kb swing
box jumps
total time for score
3min rest

5rnds of max ring push ups
2min rest in between rounds
total reps for score