AM WOD (Andrew)

Minimalist Strength Circuit

Deadlifts, 5 RM

Weighted Pullups, 5 RM

Weighted Dips, 5 RM

WOD

"Tabata Something Else"

Complete 8 tabata rounds of each:

Pushups

Pullups

Squats

Situps

WOD (Matt) PM

Coach Rutherford's WOD

M.E. Pull ups 3-3-3-1-1-1

Rest 5:00

10,9,8,7,6,5,4,3,2,1 reps of

db deadlift
db hang power clean
db supine bench

Select dumbbells in the 10 rm range for each move. Or 75% bw for deadlifts, 65% bw for db hang power cleans, or 55% bw for supine bench.

AM WOD (Andrew)

Warmup

AMRAP in 10 minutes of:

1 TGU per side

Bulgarian Pyramid

WOD

"Nate" (extended)

AMRAP in 30 minutes of:

2 Muscle-ups

4 HSPUs

8 KB American Swings, 1.5 pood/1 pood

WOD (Matt) PM

5 Rounds

1 Rope climb
15 Ring dips
15 Toes to bar
15 KB Wall ball substitutes

AM WOD (Andrew)

Warmup

1 mile Bodybag run

WOD

"Chelsea"

Each min. for 30 min.:

5 pullups

10 pushups

15 squats

WOD (Jason)

Ten rounds:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

WOD (Matt) PM

M.E. Dumbell Snatch L/R
3-3-3-1-1-1

Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up