WOD - Back At It

20 min amrap:

• 1 pull up
• 3 roll outs
• 6 push ups
• 9 squats

fighting a cold for a couple weeks, getting back after now...can definitely feel the time off

WOD - Statics

5 rounds, 60/15:

• farmer hold (2x24kg)
• rack hold (2x20kg)
• overhead hold (2x16kg)
• plank

WOD - Jumping Pullups

With a running clock, do 1 jumping pull up the first minute, 2 the second minute, 3 the 3rd and so on, until you can't finish all of the pull ups in the minute.

17 rounds this time, but toward the end I was playing it pretty fast and loose with the definition of a pull up.

WOD - Quick Chest Day

5 rounds:

• 1 incline bench (125#)
• 1 dragon flag negative
• 5 explosive push ups
• 5 roll outs
• 10 dips
• 10 leg lifts

WOD - Triplets

5 rounds:

• 3 pistols left
• 3 pistols right
• 12 box jumps
• 
  
• 4 single leg deadlift left (2x16kg)
• 4 single leg deadlift right (2x16kg)
• 16 mahler swings (2x16kg)
• 
  
• 5 hip raises left
• 5 hip raises right
• 20 in and outs

WOD - Old Skool

5 rounds 60/30:

• ropes (alt, wave,circles,side-to-side,snake)
• swings (24kg)
• sledge hammer tire slams

WOD - Fun Little Circuit

7 rounds, start at 60/40 and decrease both by 5s each round (ending at 30/10):

• mountain climbers
• deck squats
• wall balls
• jump throughs

WOD - Kettlebell Ladder

ladder down 10-1 with a 20kg bell, rest as needed:

• swings left
• squats left rack
• cleans left
• jerks left
• swings right
• squats right rack
• cleans right
• jerks right

WOD - Bike Trainer

Another 40 minutes on the bike

WOD - Threes

21 minute amrap:

• 3 pull ups, dead hang after each rep
• 3 overhead squat, go slow (2x16kg)
• 3 bench press, with pause on chest (135#)
• 3 slow roll outs to full extension

9 rounds.  Ton of tension on the right side during overhead squats, hopefully will improve mobility over time.