WOD - Tabata Tuesay

These 4 separate tabatas, about 1 minute rest between:

• push ups
• jump squats
• band rows
• kb burpees

WOD - Shoulder Attack

20 minute AMRAP

• 4 overhead squats
• 3 dips
• 2 chin ups

Not too hard but does sneak up on you.  I think it was effective.

WOD - Old School Ladder

Ladder 21-15-9-15-21

• jerks (l/r)
• snatches (l/r)
• goblet squat
• swings

Went light (16kg) and took my time

WOD - Backyard Fun

5 rounds 40/20:

• rope slams
• push ups
• alt ropes
• air squats

WOD - Mini Circuits

Stole this one from back in 2010, pretty easy now

 

With one bell:

-30s clean left, 30s clean right for 3 minutes

-1:30 rest

-30s jerk left, 30s jerk right for 3 minutes

-1:30 rest

-30s snatch left, 30s snatch right for 3 minutes

-1:30 minute rest

-30s swing left, 30s swing right for 3 minute

WOD - Easy Circuit

5 rounds, 40/20

• double kb press
• prisoner lunge
• band row
• rollout

WOD - 15 Minute AMRAP

15 min AMRAP

• 7 pushups
• 11 drop squats
• 15 swings