WOD - Chest and Legs

7 rounds of 10 reps each:

• dips
• single leg squat left
• single leg squat right
• spiderman push ups
• slider hamstring curls

Finished with a tabata of drop squats and a tabata of slider hamstring curls.

Chest couldn't keep up with legs today, so had to do a little more legs at the end.

WOD - Lats and Abs

21, 15, 9:

• pull ups
• roll outs
• inverted rows
• trx crunches
• band rows
• shredders (med ball)

Took about 24 minutes and wasn't too bad.  Pull ups were all sorts of broken of course, everything else felt good

WOD - Legs and Lungs

8 rounds, 20/10 (with 20lb weight vest):

• squat jumps
• bench hops
• jumping lunges
• mountain climbers

WOD - 5 x 7

5 rounds:

• 7 bench press (2x20kg)
• 7 squats (2x20kg)
• 7 spider man decline push ups left (on kb handles)
• 7 spider man decline push ups right (on kb handles)
• 7 sldl left (2x20kg)
• 7 sldl right (2x20kg)

WOD - Amrap

20 min amrap

• 3 pull ups
• 5 half snatch (2x16kg)
• 7 kb rows (2x16kg)

10 rounds + 3 pull ups.  Took it a little easy at first

WOD - Abs and Stuff

5 rounds, 60/30:

• alt swings (24kg)
• plank twists
• tire slams (sledge)
• stir the pot (swiss ball)

WOD - Push Ups

Decided to try an all push up workout...meh.  Felt tough while doing it, but seemed to recover to quickly after.  Maybe I'll feel it later.

4 rounds of each of these separate super sets:

• 6 diamond push ups / 12 archer push ups
• 6 wide grip push ups / 6 spiderman push ups, left & right
• 6 explosive push ups / 6 staggered push ups, left & right

WOD - Leg Couplets

5 rounds of the following separate couplets:

• 5 bulgarian split squat (l/r) (2 x 20kg) / 5 slider hamstring curls
• 10 single leg squats (l/r) / 10 trx hamstring curls
• 15 donkey kicks (l/r) / 15 glute thrust

WOD - Simple One

4 rounds, w/ 20lb vest:

• 4 chin ups
• 6 dips
• 8 pulse squats (med ball)
• 10 trx curls
• 12 push ups
• 14 squats (med ball)

WOD - Long Cycle and Rollouts

10 rounds, 60/30

• long cycle (2x16kg)
• roll outs

not too bad at all

WOD - Cardio

These separate couplets, wearing 20lb vest.

Four rounds of each:

• 50/15, swings / lunges
• 40/15, jump throughs / squats
• 30/15, mountain climbers / jump squats

WOD - Upper Body

5 rounds:

• 30s pull ups
• 20s rest
• 30s dips
• 20s rest
• 45s inverted rows
• 20s rest
• 45s trx push up (feet in straps)
• 20s rest
• 60s band rolls
• 20s rest
• 60s band press
• 20s rest

WOD - Quick 25 Minutes

4 rounds, 40/20

• sldl right (2x16kg)
• sldl left (2x16kg)
• flutter kicks
• assisted pistol right (trx)
• assisted pistol left (trx)
• leg lifts

WOD - Earn Your Rest

One minute to complete each exercise, rest the remainder of the minute.  

5 rounds:

• 30 swings (24kg)
• 20 jump squats
• 10 kb burpees (2x24kg)

finished with 3 rounds of 20 reps - shrugs, calf raises sit ups.

WOD - Strength Ladder

Ladder down from 10-1

• one-arm press, l/r (20kg)
• reverse lunge, l/r (2x20kg, farmer)
• one-arm row, l/r (20kg)
• shredders (20kg)

WOD - Morning Tabata

These separate tabatas:

• chin ups
• drop squats
• russian twists
• push ups

WOD - Morning Circuit

5 rounds, 45/15

• prisoner squats (down to both knees)
• trx flies
• roll outs
• super planks