WOD - On a hot tin roof - or driveway

3 Rounds

Row 500M

10 Clean and Press

10 KB Swings

200M Bag Carry - 100lbs

WOD - 4 rounds and then some...

4 Rounds of Heavy Bag - 3 minutes each w/ 30 seconds rest and weighted vest

21 Ring Push Ups
15 Row Calories...

and done.... tired

WOD - Sumo Heavy and then some...

21-15-9

Box Jumps
Sumo Deadlift High Pull
Push Ups
Kettlebell Swings


14:21

WOD - Box and Fragmented Fran

Compliments of Coca CF - Fragmented Fran

5 Rounds of boxing w/ 25lb weighted vest (3 minutes / 30 second rest)

Frag Fran: (12:31)

3 rounds

9-6-3
Thrusters
Pull Ups

WOD - Box and Bash

6 Rounds - 3 minutes each, w/ 30 seconds rest

2 Rounds

10 Push Press
10 Push Ups
10 Pull Ups

WOD - Back in the saddle

4 Rounds of Heavy Bag

3 minutes w/ 30 seconds of rest


3 Rounds

9 Deadlift
6 Hang Power Clean
3 Push Press
5 Pull Ups

WOD - All I can say was WOW... am I tired

6 Rounds - 3 minutes rapid and hard boxing (w/ 30 second rest)

4 Rounds

7 Hang Power Clean
7 Pull Ups
7 Single Arm Kettle bell (switch arms - 7 each)

WOD - Single Bar of Death + Weighted Fight

3 Rounds (105lbs)

9 Deadlifts
6 Hang Power Clean
3 Push Press

6 Rounds - 3 minutes each w. 30 seconds rest (weighted vest)

WOD - Mix and Mash

2 Rounds

10 Hang Power Clean and Jerk
10 Pull Ups

6 Rounds Boxing - 3 minutes each w/ 30 second rest

2 Rounds

10 Back Squats
10 Push Ups

WOD - CF Conviction + Boxing

10-8-6-4-2

Deadlift
Hang Power Clean
Thruster

75# - One Weight - One Bar - Three Lifts

Boxing:

6 Rounds - 3 minutes each / 1 minute rest between

WOD - Coming off a long no WOD weekend

21 Front Squats
21 Push Up

4 Rounds - Heavy Bag w/ 60 second between (10 push ups)


21 Front Squats
21 Push Up