for time:
100 pushups
100 v ups
100 lunges (50ea leg)

wod
for time:
100 burpee to jumping pull ups

wod
3 rounds for time:
800m run
50 v ups

wod
10 rounds for time:
10 pull ups
10 lunges each leg

Wod
15 min amrap:
150m swim
15 v ups
15 burpees

Run or Row 5K
Post time in comments!

WOD
Strick Pull Ups
3-3-3-3-3-3-3
rest 3-4 minutes between sets

For Time:
21-15-9
DB Swings
Burpees

WOD
For time:
200m swim
5 db or mb swings
20 pushups
150 m swim
10 swings
15 pushups
100m swim
15 swings
10 pushups
50m swim
20 swings
5 pushups

WOD
3 rounds for time:
swim 25m
25 pushups
swim 50m
25 v ups
swim 75m
25 squats

A lil fun!
Turkish Get ups
After your warm up

4 sets of 5 each side alternating sides
try and increase the weight each set.
This is not for time. Go slow and pay attnetion to strict form. Work those shoulders and watch the video clip!!!




Post load for last set in comments

Run or Row 1 mile
100 Push Ups
150 V ups
Run or Row 1 mile

For Time:
100 Burpees!

WOD
10 rounds for time:
10 Pullups (any way you can get that chin over the bar!)
10 Push Ups

For Time:
21-18-15-12-9-6-3
Front Squats
Weighted Sit Ups

Pick a weight that is tough but doable and post time in comments!

WOD
Overhead Squats
10-10-10-10-10


Post weight of each set in comment! Start light and try to increase!

WOD
5 Rounds for time:
50m swim
20 pushups
20 V ups

WOD
15 min AMRAP (As Many Rounds As Possible)
5 jumping pull ups
10 push ups
15 squats

Post rounds in comments!

WOD
5 rounds For Time:
30 Low Back Extensions
25 Sit Ups


http://www.youtube.com/watch?v=Dx862hgQ0o4

If you do not have these pieces of equipment, you can use a stability ball.

WOD
100 Pull Ups for time using a jumping pull up, kipping pull up, a strict pull up or any other way you can from an open shoulder to your head over the bar.

Emily demo-in a sweet V Up!



Again! If you are not posting your results in th coments, you did not do the WOD!

WOD
3 rounds for time:
Run/Row 800m 50 V Ups

WOD DEADLIFTS!!! Just grab a stick or broom and practice! Below is a video for you to watch. 3 sets of 15 with the stick. Tell me what you think in post after your WOD results.
NO WARM UP ACCEPT FOR RUN/ROW/RIDE
WOD
15 rounds for time:
5 Jumping Pull Ups
10 Push Ups (chest and chin MUST touch the ground)
15 V-Ups

20 min AMRAP (as many rounds as possible):
50m Swim
25 squats


Please watch this video! We will be doing this in Fall so be ready for progression intro!!

WOD
For Time: Post Time in Comments
Run or Row 5k (do not do warm up run/row/ride)

For Time:
15 min AMRAP (as many rounds as possible)
5 Pushups
10 Squats
15 Sit Ups
Post total rounds in comment

WOD
3 Sets of:
20 Pulldowns
20 Low Back Extensions
Plank for max time

Rest 60s between sets. Yes this is or should be easy but with warm up should be reasonable first day:)