Rest Day

WOD

AM- Run 30 min

PM- Row 500m x5 sets (Rest 60 seconds between sets)
Record the time it takes for each set

WOD

10 Pullups, 10 Pushups, 10 Situps, 10 Squats

As many rounds as possible in 20 minutes

Rest DAY

... read the news.

WOD

AM- Tabata Run

PM- Muscle-up Progression (Depending on your skill level, knock out a few sets, practice your form, or build your capacity and aim to achieve your first muscle-up)

WOD


Linda (Bench Press- Body Weight, Clean- 3/4 Body Weight, Deadlift- 1.5 Body Weight)


When you've set up the three bars of death execute rounds of 10-9-8-7-6-5-4-3-2-1 for time

WOD

Snatch (5 reps x5)

Go big.

Rest Day.... relax

WOD

AM- Elliptical or Spinning, 30 min

PM- 75 lbs Thrusters (As many reps as possible in 5 min)

WOD

100 Burpee-Pullups for time (Execute each rep as one exercise)

Rest Day

WOD

AM- Row 500m x5 for time
(Rest for 1 minute between each interval, do not count rest towards total time)

PM- Overhead Press (5-4-3-2-1)

.... to all the abu hamra's out there, Happy St. Patrick's Day!

WOD

10 Pushups
10 Situps

As many rounds as possible in 15 min... regardless of how dusty it is out.

WOD

AM- Body Armor Walk (10k)
...If you're walking with a weapon, lose the sling.

PM- Deadlift (5x5)

Rest Day


....Samarra paleo dieting at its best. Go big or go home.

WOD

AM- Row 30 minutes at your own pace

PM- "The Gordon"
150 Jumping Lunges for time
(Similar to walking lunges- when in downward position, jump in place, alternating legs)

Do work.

WOD

10 Pullups
5 Ring Dips

AMRAP- 15 Min

Rest Day

.....relax

WOD

AM- Tabata Run

PM- Back Squat (5,4,3,2,1)

WOD

"The Filthy 50"

50 Box Jumps, 24 Inch Box
50 Jumping Pullups
50 Kettlebell Swings, 1 pood
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wall Ball Shots, 20 pound ball
50 Burpees
50 Double Unders

...For Time

WOD

AM- Body Armor Walk (10k); If you have a SAW, carry it.

PM- Clean and Jerk (5x5)