WOD - Tiny AMRAPs

3-min AMRAPs, 1 minute rest between

• band rows
• squats
• push ups
• kettlebell burpees

WOD - Circuit Saturday

5 rounds, 40/20

• renegade rows
• kettlebell burpees
• seated dips
• jumping lunges
• rollouts

WOD - Tired Man Walking

In the backyard, 4 rounds:

• inch worm forward/backward (1/4 down and back)
• walking swing forward/backward (1/2 down and back)
• walking lunch forward/backward (3/4 down and back)
• farmer walk around the perimeter

WOD - Catching Up

Getting lazy out here already.  Here are a couple workouts I forgot to post.

3/22/15
8 rounds, 60/45

• battling ropes (switch up each round)
• one arm carry (suitcase, rack, overhead)

3/23/15

20 minute AMRAP

• 15 drop squats
• 11 band rows
• 7 push ups

WOD - Pi Day!

A pi inspired workout...

3 rounds, 14 exercises, 15 reps

• one arm swing (r/l)
• one arm clean (r/l)
• goblet squat
• one arm jerk (r/l)
• one arm snatch (r/l)
• one arm row (r/l)
• one arm floor press (r/l)
• shredders

WOD - Complex Day

5 rounds of this double kb complex

• 10 mahler swings
• 8 squats
• 6 seesaw presses
• 4 double snatches

WOD - Sport'ish Sets

Bolt style - put down bells or switch hands as needed.

• 10 min double jerk
• 10 min rest
• 10 min snatch

WOD - Couple Ladders

The following rep/ladder schemes for the exercises below.  Complete all ladders for one weight before moving to the next.

16kg:  15, 10, 5
20 kg:  10, 5
24 kg:  5

• double kb squat
• one arm row (l/r)
• double kb jerks

WOD - Body Weight AMRAP

20 Minute AMRAP

• 10 drop squats
• 10 push ups
• 10 leg lifts
• 10 jumping pull ups