WOD - Vest Day

5 rounds, 35/15, with the 20lb vest:

• inverted rows
• box jumps (20")
• push ups
• roll outs

WOD - Double Ladder

Ladder down from 10-1 with double 20's

• press
• single leg deadlift (left)
• single leg deadlift (right)
• rows

WOD - Sprints and Stuff

Went to the local park which has a nice big field.  Carved out a nice imaginary rectangle in the field and then repeated this sequence over the segments of the rectangle:

• walk
• jog
• sprint

Didn't keep track of rounds or time, but i think it was about 15 minutes or so, nothing crazy.  I took a break and then did a couple rounds of the same with just jogging and sprinting.  

Will wait to see how the knees feel tomorrow...

WOD - BW AMRAP

20 minute amrap:

• 4 pull ups
• 8 dips
• 12 sit ups

12 rounds on the dot...a few questionable dip reps, but nothing was broken

WOD - BW Legs

5 rounds, 45/15

• bulgarian split squat (left)
• bulgarian split squat (right)
• single leg deadlift (left)
• single leg deadlift (right)
• slider hamstring curls

would be better with weight

WOD - Quick Bodyweight Circuit

6 rounds, 40/20:

• hindu squats
• hindu push ups
• heel touches

WOD - On the Minute

You have one minute to complete each exercise, use the remainder of the minute to rest.

10 rounds:

• 12 burpees
• 24 swings (20kg)
• 36 mountain climbers

WOD - Another AMRAP

20 minute amrap:

• 7 chin ups
• 7 shrugs (2x20kg)
• 7 roll outs
• 7 deck squats

WOD - Triplets

4 rounds.  For each triplet, 30s per exercise non-stop, 30s rest between triplets:

• drop squats / squats / squat hold
• explosive push ups / push ups / push up hold
• sit ups / leg lifts / v-sit hold
• glute bridges (left) / glute bridges (right) / glute bridge hold

WOD - AFAP

5 rounds, as fast as possible

• 20 swings (20kg)
• 10 half snatches left (20kg)
• 10 half snatches right (20kg)
• 20 push ups
• 20 shredders (16kg)

Took about 25 minutes

WOD - The Kitchen Sink

5 rounds:

• 3 handstand push ups
• 6 pull ups
• 9 dips
• 12 deadlifts (2x20kg)
• 15 1 1/4 squats
• 18 calf raises (2x20kg)
• 21 crunches
• 24 flutter kicks (4 count)
• 27 russian twists (2 count)

WOD - Backyard Circuit

5 rounds, 30/15:

• alt ropes
• suitcase carry left (24kg)
• suitcase carry right(24kg)
• side to side ropes
• rack hold/carry left (24kg)
• rack hold/carry right(24kg)

WOD - Sunday Circuit

5 rounds, 30/15

• sldl left (2x24kg)
• sldl right (2x24kg)
• press left (24kg)
• press right (24kg)
• pallof press left
• pallof press right

WOD - Bodyweight Work

5 rounds

• 7 pull ups
• 14 dips
• 21 reverse crunches
• 28 squats

WOD - Double Bel Circuit

3 rounds, 60/30 with 2x16kg

• see-saw presses
• cleans
• windshield wipers
• squats

wanted to go for 4 rounds, but those bells got heavier than I thought/hoped they would

WOD - Couple AMRAPs

8 minute amrap:

• 2 pistols (l)
• 2 pistols (r)
• 4 chin ups
• 6 dips
• 8 hip raises

16 minute amrap:

• 4 single leg squats (l)
• 4 single leg squats (r)
• 6 trx curls
• 8 seated dips
• 10 rollouts

meh, easier than i thought...should have just done 20 minutes of the first