WOD - Some Sport Stuff

• 10 min set of one arm long cycle, switch as often as needed (20kg)
• 10 min set of snatches, switch as often as needed (16kg)
• 5 sets of 5, double kb long cycle (20kg)
• 5 sets of 5, double snatch (16kg)

WOD - Easy Tuesday

5 rounds, 40/20

• mahler swings
• see-saw presses
• double kb wipers

Finished with a tabata couplet - shrugs and russian twists

WOD - On the Minute

3 separate 'on the minute' sets for the exercises below.  Each set consists of doing 1 rep the first min, 2 reps the second, 3 the 3rd and so on.  Keep going until you cannot finish every rep for a given minute.  Feel free to scale back the difficulty of an exercise as time goes on

• chair-assisted pull ups
• russian twists x2 (so back and forth twice is one rep)
• push ups

WOD - 7 of 7

7 rounds,7 reps each

• jumping pull ups
• med ball get-up sit up
• dips
• double kb squats

WOD - Body Weight Stuff

10 rounds, rest as needed

• 5 jumping pull ups
• 10 push ups
• 15 med ball shredders

WOD - Long Intervals (7.17.15)

5 rounds, 60/30

• floor press
• deadlift
• shredders

WOD - 21, 15, 9

5 rounds:

• 21 band rows
• 15 russian twists
• 9 kb burpee (w/ push up)

WOD - Another Ladder

Ladder down from 20 to 2, by 2:

• push ups
• mahler swings
• sit ups

Took me about 25 minutes

WOD - Single Bell Ladders

For each exercise, ladder down from 10-1 (l/r) without putting the bell down.  Rest between exercises as needed.

• swings
• jerks
• snatches

Not a whole lot of work, but definitely wasn't easy.

WOD - Old School AFAP

5 rounds, as fast as possible

• 15 push ups
• 20 sit ups
• 25 band rows
• 30 swings

Took me about 25 minutes, sit ups got depressingly difficult

WOD - Simple Sunday Circuit

5 rounds, 40/20:

• seated dips
• med ball squats
• renegade rows
• leg lifts

WOD - Quick Body Weight One

5 rounds:

• 10 hindu push ups
• 20 band rows
• 30 mountain climbers