WOD - Static Bells

5 rounds, 20s rest between exercises (2x20kg):

• 30s waiter hold
• 60s rack hold
• 90s farmer hold

Harder than it should have been I think.

WOD - Vested AMRAP

15 minute amrap with 20lb vest

• 5 jumping pull ups
• 10 seated dips
• 15 drop squats
• 20 plank oblique crunches (1 count)

WOD - Ladders

Ladder down:

• chin ups (10-1)
• push ups (20-2)
• jump squats (30-3)
• mountain climbers (40-4)

WOD - One Bell

5 rounds, 40/20 with single 20kg bell:

• swings
• close grip push ups (hands on bell)
• goblet squats
• upright rows
• shredders

WOD - Double Bells

21-15-9, 2x16kg:

• cleans
• jump throughs
• jerks
• renegade rows
• mahler swings
• squats
• kb burpees w/ push up

WOD - Squats & Stuff

5 rounds:

• 2 back squats (185#)
• 9 trx curls
• 16 kb deadlifts (2x20kg)
• 23 calf raises (2x20kg)
• 30 heel touches

WOD - Chest and Stuff

Ladder down from 5-1:

• bench press (155#)
• dragon flag negatives

Ladder down from 10-2:

• explosive push ups
• hanging knee lifts

Ladder down from 15-3:

• dips
• shredders

WOD - BW Deck

Deck of Cards:

• H = Jumping Pull Ups
• D = Push Ups
• C = Jump Squats
• S = Sit Ups
• A = 12 reps
• J = 10 KB Burpees (2x20kg)

WOD - Leg Day

5 rounds:

• 2 back squats (165#)
• 4 roll outs
• 6 single leg deadlift, each leg (2x20kg)
• 8 hip raises
• 10 calf raises (165#)
• 12 reverse crunches
• 14 donkey kicks, each leg
• 16 russian twists (2 count)

WOD - AMRAPs

These separate 7 minute amraps:

• 3 pull ups
• 10 two hand swings (20kg)

• 5 bent over row (2x16kg)
• 10 alternating swings (20kg)

• 7 inverted rows
• 10 mahler swings (2x20kg)

WOD - Double Bell Cardio

5 rounds, 30/20 with 2x20kg:

• cleans
• renegade rows
• mahler swings
• jerks
• jump throughs

WOD - Simple Circuit

6 rounds, 40/20:

• back squat (90#)
• crunches
• alt single leg deadlift (2x20kg)
• face pulls (trx)

meh

WOD - Feeling Weak

5 rounds:

• bench, to exhaustion (135#)
• 5 roll out
• elevated feet push up, to exhaustion
• 5 roll out
• seated dip, to exhaustion
• 5 roll out

Not impressive results at all, but a good workout