Squat Cleans

Warmup:
3x15 situps
3x15 air squats

WOD: "Squat Cleans"
5x3 squat cleans @ 135 lbs

Extra: 10 back extensions & kipping practice

Everybody's favorite WOD

Warmup:
3x15 pullups
3x15 back extensions
3x15 situps

WOD: "Burpees"
100 Burpees for time

Time 15:20 minutes

Forward & Reverse

Warmup:
3x15 dips
3x15 pullups
3x15 squats
3x15 knees to elbows

WOD: "Forward & Reverse"
3 rounds of 2 laps around large outside field forward + 1 in reverse for time.

Time 12:38 minutes

Extra: 3x15 ring pushups & kipping practice

Pointless Labor

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pullups

WOD: "Simulated Shovelling"
Use a 45 lb bar w/ 20 lbs on end. Lift the end of the bar over the rack and back for 1 rep. Begin with 30 reps + 30 pushups and continue for 5 rounds losing 5 reps per round so that your last round is only 5 reps. For time.

Time 17:28 minutes

JOSH

Warmup:
3x15 back extensions
3x15 situps
3x15 air squats
3x15 pushups

WOD: "JOSH"
21 overhead squats + 42 pullups (did 5 kipping before switching to jumping pullups)
15 overhead squats + 21 pullups
9 overhead squats + 15 pullups

Time 5:26 minutes

When Tires and Kettlebells Meet...

Warmup:

2x15 bar dips

2x15 knees to elbows

5 kipping pullups

250 jump rope

WOD: "Get Tired + Kettlebell"

3 lengths of field of flipping tire interspersed with 21-15-9 kettlebell swings for time.

Time 8:48 minutes

LINDA

Warmup:
3x15 situps
3x15 back extensions

WOD: "LINDA aka 3 Bars of Death"
10 to 1 bench press, cleans, & deadlift (55 reps per exercise)

• Bench press @ 175 lbs x 55 reps = 9,625 lbs moved
• Cleans @ 150 lbs x 55 reps = 8,250 lbs moved
• Deadlift @ 200 lbs x 55 reps = 11,000 lbs moved
• Total lbs moved = 28,875 lbs

This WOD took about an hour, mostly due to having to shift weights with my partner.