Thrusters / Mountain Climbers

Today’s Workout

Thrusters
1-10

w/15 mountain climbers after each round

Back Squats

Today’s Workout

Back Squats
5-5-5-5-5

Optional Workout

5 Rounds
30 Double Unders
10 KBS

Medicine Ball Shuttle Run

Today’s W.O.D
3 Rounds
Shuttle Run with med. ball
(on the last run, run backwards)

Advanced W.O.D
5 Rounds
Rx = 20/15lb med.

KB Swing Ladder

Today’s W.O.D
KB Swing “Ladder”
Do 1 KBS the first minute, 2 the second minute, 3 the third minute..etc until you cannot complete the number of reps in that minute.

Shoulder Press

Today’s Workout

Shoulder Press
1-1-1-1-1

Optional WOD

5 min AMRAP
Max Rep Box Jumps

Run / Burpees / Lunge

Today’s Workout

3 Rounds
400m Run
15 Burpess
100 ft. Lunge

Power Cleans

Today’s Workout

Power Cleans
1-1-1-1-1

Optional WOD
15 Min AMRAP
5 Pull-ups
20 Double Unders

Happy B-Day Jim O.

Jim’s B-day W.O.D
Row 46 Cal.
46 Squats
Overhead Barbell Walk 100m (95/65)
46 Sit-ups
46 Push-ups
Overhead Barbell Walk 100m (95/65)

“Karen”

Today’s W.O.D
“Karen”
150 Wall Ball

Happy B-Day Darren!

Darren’s B-Day W.O.D
1 Rounds
Row 3000m
47 Push Press

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