WOD

Hang Power Clean  5-3-3-1-1-1

Then...

8 Double Alternating Tabata Rounds of:

Push Press  95#/65#

Pull-ups

Score is total number of reps completed.

Scale as needed. Post loads and reps completed to comments.

WOD

Deadlift 5-3-3-1-1-1

Then...

"Annie"

50-40-30-20-10 rep rounds of:

Double Unders

Si-tups

Scale as needed. Post time to comments.

WOD

Back Squat 5-5-3-3-3

Then...

"Nate"

As many rounds as possible in 20 min of:

2  Muscle-Ups

4  Handstand Push-Ups

8  2 Pood Kettlebell Swings

Scale as needed. Post number of rounds completed to comments.

WOD

Deadlift 5-3-3-1-1-1

Then...

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents 
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Scale as needed. Post Time to comments.

WOD

Shoulder Press  5-3-3-1-1-1

Then...

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WOD

Strength 

Back Squat 5-3-3-1-1-1

Then...

3 Individually Timed Rounds of:

15 Deadlifts, 225#/185#

15 Knees to Elbows

15 Jumping Squats

Rest as needed between rounds.

Scale as needed. Post times to comments.

NEW PHONE NUMBER

My phone number has changed to 219-671-0052.

WOD

Deadlift 5-3-3-1-1-1

5 Rounds for time of:

15 Hang Squat Cleans, 135#/95#

4 Rope Climbs

WOD

Back Squat

5-5-5

5 Rounds for time of:

5 Reps Shoulders to Overhead, 185#/125#

10 Burpees

Post time to comments.

WOD

"Elizabeth"

21-15-9 

Clean 135#/95#

Ring Dips

Scale as needed. Post time to comments.

WOD

Practice handstands and/or planks.

Then:

5 Rounds for time:

5 Deadlifts 275#/185#

10 Burpees

WOD

Shoulder Press  5-5-5

20 min AMRAP:

250m Row/15 Burpees

21 Sumo Deadlift High Pull, 95#/65#

15 Pull-ups

Scale as Needed

Post Loads and Rounds Completed to Comments.

WOD 10/6/09

21-18-15-12-9-6-3

Power Clean 95#/65#

Sit-ups

Back Extensions

Post Time to Comments