WOD-

Every 2:30 x 3 sets
10 Back squats at 80% of last week’s 20 rep
*All 3 sets are the same weight

As many rounds as possible in 19:00 of
Run 400 meters
20 Medball cleans 20#(14#)
15 Push ups
10 Toes to bar

WOD-

For time:
Row 500(400) meters
30 Dumbbell shoulder to overhead (Pick your #)
Row 400 meters
30 Dumbbell hang power cleans
Row 300 meters
30 Dumbbell hang to overhead
Row 200 meters
30 Dumbbell thrusters (yep 2 days in a row!)

WOD-

Every 2:00 x 5 rounds
5 Front squats (Building or across)

Rest ~ 5:00 then

With a partner, complete the following for time:

10 Rounds for time of:
10 Thrusters 105#(70#)
20 Meter handstand walk
10 Front rack lunges 105#(70#)
10 Syncro burpees over the bar

WOD-

Every :90 x 8
2 Deadstop deadlifts (Aim for heavier than last week)

Rest ~4:00 then

Every :90 x 8
2 Power cleans + 1 Jerk
(Use last week’s number as a reference and aim to hit the same # or something heavier)

Rest ~ 4:00 then

For time:
50 Power cleans 145#(105#)
Every minute on the minute starting at 1:00
6 Toes to bar

*Minute 0:00 – 1:00 is no toes to bar

9:00 time cap”

WOD-

Pull up capcity
5:00 of
:12 Strict pull ups
:48 Seated banded lat pull downs

With a 20:00 time cap, complete the following in any order and rep scheme you want

100 Calories on the Bike, rower, or ski erg
100 Pull ups
100 Meter sandbag carry (Pick your # and keep bag above the hips in a bear hug)
100 Push ups
100 Double unders
100 Ring dips 

WOD-

In 12:00 build to a 20 rep back squat

Rest ~5:00 then

As many rounds as possible in 16:00 of
2 Wallballs 20#(14#)
2 Box jump overs 24″”(20″”)
Run 100 meters
4 Wallballs 20#(14#)
4 Box jump overs 24″”(20″”)
Run 100 meters

*Continue adding 2 wallballs and 2 box jump overs
**Run is always 100 meters

WOD-

Power clean capacity
5:00 of
:12 Hang power cleans 95#(65#)
:48 Single kettlebell deadlifts (No heavier than 35#)

Rest ~ 4:00 then;

Jordan’s Birthday WOD

22 Rounds for time of:
1 Power clean (Pick your own # but go heavy!)
1 Strict handstand push ups
1 Burpee muscle up (Ring or Bar)
100 Meters on the rower or ski erg”

WOD-

Midline capacity:

5 Rounds of
:10 Tuck ups
:10 Hollow hold
:40 Slow kness to chest

Every 1:30 x 8 rounds
3 Shoulder press (Building)

10 Rounds of
Row 150(100) meters
Rest 1:00 between efforts

Your score is the differnt between your fastest and slowest round
Example: Fastest = :45, slowest = :50 My score on the board = :05

WOD-

7 Rounds for time of:
15(12) Calories on the rower
10 Dumbbell complex of:
Deadlift + Hang squat clean + Front squat + Push press

Post WOD:
3 Rounds for quality of
10 overhead tricep extensions with a dumbbell
10 Dumbbell bench press
10 Push ups (Deficit if possible)

WOD-

In 15:00 minutes, build to a 5 rep back squat
*Does not have to be a 5 rep max. Leave some in the tank

Rest ~5:00 then,

With a partner:

As many rounds as possible in 20:00 of
50 Wallballs 20#(14#)
40 Box jump overs 24″”(20″”)
30 Front squats 135#(75#)
20 Bar muscle ups
10 Rope climbs

*Break up however you want with one person working
and one person resting”