WOD - Legs and Stuff

4 rounds:

• 4 deadlifts (185#)
• 4 pull ups
• 8 bulg split squat, left (med ball)
• 8 bulg split squat, right (med ball)
• 8 face pulls (trx)
• 12 donkey kicks
• 12 high pulls (20kg)
• 16 calf raises (2x24kg)
• 16 band rows

could have used more weight all the way around I think

WOD - Shoulders

5 rounds, 30/20:

• see saw press (2x16kg)
• shrugs (2x16kg)
• sit ups
• lateral raises (5#)
• front raises (10#)
• leg lifts

A little too easy...

WOD - Cardio

6 rounds, 20s rest between exercises:

• 30s cleans (2x16kg)
• 40s jerks (2x20kg)
• 50s kb burpees, no push up (2x24kg)
• 60s shredders (med ball)

WOD - Pull AMRAP

20 min amrap:

• 2 pull ups
• 4 half snatch right (20kg)
• 4 half snatch left (20kg)
• 6 deep inverted row
• 4 bicycle sit ups (1 count)
• 8 oblique hip raises (1 count)
• 12 heel touches (2 count)

7 rounds + 2 pull ups

WOD - Legs

5 rounds:

• 10 deep jump squats
• 5 squats (135#)
• 10 swings (2x16kg)
• 5 single leg deadlift left (2x16kg)
• 5 single leg deadlift right (2x16kg)

WOD - Chest Day

ladder down 5-1:

• bench press (135,145,150,155,160)
• slider rollouts

ladder down 10-2:

• incline push up
• slider pike ups

ladder down 15-3:

• decline push up
• slider knee tuck

WOD - Easy Circuit

5 rounds, 40/20:

• ropes
• flutter kicks
• swings
• crunches

WOD - Bodyweight Blast

10 rounds, 20/15:

• jumping pull ups
• jump squats
• explosive push ups
• jumping lunges

Tougher than it probably should have been...

WOD - AMRAP

20 min amrap

• 5 presses (2x16kg)
• 10 sit ups
• 15 shrugs (2x16kg)
• 20 russian twists

8 round + the presses

WOD - Empty Bar

Ladder down from 15-7 with the empty barbell (99 reps)

• push ups (on the bar)
• straight leg deadlift
• bent over rows
• back squats
• calf raises
• curls

WOD - Quick Couplets

5 rounds:

• 5 chin ups
• 5 rollouts

4 rounds:

• 10 inverted row
• 10 reverse crunch

3 rounds:

• 15 barbell bent over row (45#)
• 15 russian twists

WOD - Kim

40 rounds, no rest

• 20s alt ropes
• 20s squat thrusts

This was kim's 40th birthday workout a few years back.

WOD - Quick Circuit

5 rounds, 30/15:

• swings
• heel touches
• jump squats
• russian twists
• mountain climbers
• oblique hip raises