Run + Tabata

Run 3 miles Tabata. Ropes and kettlebell

WOD - Run + Lift

2 mile run with Kim Then 3 rounds of 7 hang power squat clean - 115lbs Kettle bell swings - 50lbs Pull ups

WOD - Single Bar of Death

5 rounds for time: 15 dead lift - 115lbs 12 hang Power Clean - 115lbs 9 Pushpress - 115lbs 6 back squats - 115lbs 3 pull ups 23:06

WOD - Box and Lift

3 Rounds of Heavy Bag...

3 Rounds of:

7 Sumo Deadlift Highpull - 115lbs
7 Kettlebell Swings - 55lbs
7 Box Jumps

WOD - Cindy

Cindy AMRAP in 20 minutes of: 5 pull ups 10 pushups 15 air squats 12 rounds....took about 10 seconds more than 20 minutes

WOD - Grindy... sorta

AMRAP in 20 minutes or... 3 Full Rounds

3 Cindy Rounds
  5 Pull Ups
  10 Push Ups
  15 Air Squat
5 Squat Clean - 115lbs

3 Full Rounds - 18:48

WOD - Box and Lift

4 Rounds of Heavy Bag - 3 minutes each round w/ 45 sec. rest

2 Rounds of:

7 Hang Power Clean and Jerk
7 Push Ups
7 Box Jumps

WOD - Single Bar of Death + Pullups

5 Rounds for time...

12 Deadlift - 115lbs
9 Hang Power Clean - 115lbs
6 Pull Ups
3 Push Press - 115lbs

15:45

WOD - 7th heaven of Legs

Strength first...

10 rounds of 5 reps... Push Press - 135lbs (1 minute rest between each round)

7 rounds of:

7 Back squats - 115lbs
7 Goblet Squats - 50lb KB
7 Box Jumps

WOD - Four by....arghh

4 Rounds TABATA Ropes...

4 Rounds of 10 for time:

Squat Power Clean and Jerk - 95lbs
Pull Ups
Sumo Deadlift Highpull

19:07

WOD - RUN and Lift

Run 3 Miles.... w/ Kim

5 Rounds of

7 Snatch - 65lbs
7 KB Swings - 55lbs
7 Pull Ups

13:04

WOD - Tabata Ropes and Heavy Bag

Row 500M

Tabata (8 rounds) of ROPE SWINGS

3 Rounds of Heavy Bag

Tabata (8 Rounds) of ROPE SWINGS

WOD - 7th Heaven... Kinda

5 Rounds of:

7 Thrusters - 95lbs
7 KB Swings - 55lbs
7 Pull Ups

WOD - Heavy Bag and Hard Hits !!!!

6 Rounds of Heavy Bag - 3 minute rounds

WOD - Rowing Helen (sorta)

3 Rounds for time:

500M Row
21 Box Jumps
12 Pull Ups
6 Thrusters (95lbs)

17:07