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 (clapping for men)

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 for each set in comments. Start light and try to increase each set!

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

WOD
15 min AMRAP (As Many Rounds As Possible)
5 pull ups (jumping if needed ladies:)
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.

Paulina knocking out some V Ups in 100 degrees!!





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!!!!
Please watch the video below and practice them! 3 sets of 15 with a stick, broom, PVC pipe. Anything light. Post thoughts with WOD results!!

NO WARM UP ACCEPT FOR RUN/ROW/RIDE)

WOD
15 rounds for time:
5 full or Jumping Pull Ups
10 Push Ups (chin and chest MUST touch the ground)
15 V Ups

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


Please watch video!! You will be doing these in the Fall so I will slowly intro you to the progressions!!

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

WOD
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:)