WOD - Some Supersets

4 rounds:

• 8 wide grip pull ups (band assisted)
• 8 supinated barbell rows (95#)

4 rounds:

• 10 dumbbell row left (35#)
• 10 dumbbell row right (35#)
• 10 dumbbell pull overs(35#)

4 rounds:

• 12 inverted rows (slow, with pause at top)
• 12 dead kb cleans left (20kg)
• 12 dead kb cleans right (20kg)

WOD - Legs

5 rounds:

• 5 back squats (135#)
• 5 sldl left (2x16kg)
• 5 sldl right (2x16kg)

4 rounds:

• 12 leg extensions (25#)
• 12 hamstring curls (25#)

separate tabatas:

• drop squats
• slider hamstring curls
• calf raises (2x24kg)

WOD - Shoulder Circuit

5 rounds, 40/20:

• pike push ups (on the bells)
• front raise to lateral raise (2x10# plates)
• shrugs (2x16kg)
• reverse dumbbell flies (2x12#)
• bent over shoulder extensions (2x12#)

WOD - Push Ups

ladder down 10-2:

• wide push ups
• push ups
• diamond push ups
• archer push ups
• t push ups
• explosive push ups
• 3 second negative push ups
• sit ups
• reverse crunches
• hip raises
• bicycle crunches (2 count)
• hell touches (2 count)
• russian twists (2 count)
• leg lifts

WOD - Simple Circuit

10 rounds, 40/20:

• wall balls (18lb)
• toe taps (on med ball)
• deck squats

simple doesn't mean easy...

WOD - B&B

4 rounds:

• 6 wide grip pullups
• 8 renegade rows (2x16kg)
• 10 kb pull overs (16kg)
• 12 dumbbell bent over rows (2x30#)

3 rounds:

• 10 bilateral dumbbell supinated curls (2x20#)
• 10 alt dumbbell hammer curls (20#)
• 10 seated concentration curls, l/r (12#)
• wrist roll grip tool, 1 rep each way

WOD - Sissy with Bells

Watered down sissy test with 2x16kg

ladder down 20-1: mahler swings
ladder up 1-20     : kb burpees (no push up)

WOD - Triplets

3 rounds:

• 12 seated kb press (2x16kg)
• 12 kb upright row (16kg)
• 12 leg lifts

3 rounds:

• 12 trx shoulder T raise
• 12 trx shoulder I raise
• 12 sit ups, slow and controlled

3 rounds:

• 12 bent over reverse flies (20#)
• 12 shrugs (2x24kg)
• 12 russian twists

WOD - Legs

5 rounds:

• 5 back squats (135#)
• 5 sldl left (2x20kg)
• 5 sldl right (2x20kg)

4 rounds:

• 8 kb deep squats (2x16kg)
• 8 deadlifts (135#)

3 rounds:

• 11 leg extensions (20#)
• 11 hamstring curls (20#)

3 rounds:

• 20 calf raises (straight, out and in) (135#)

Blogger - Couplets

• 5 rounds: 5 bench press (135#), 5 rollouts
• 5 rounds: 5 decline push ups, 10 hip raises
• 5 rounds: 5 dumbbell flies, 15 reverse crunches
• 3 rounds: 5 tricep extension (trx), 5 oblique sit up (2 count)
• 3 rounds: 10 skull crusher (35# plate), 20 russian twists (2 count)
• 3 rounds: 15 bench dips, 30 heel touches (2 count)

WOD - Cardio

6 rounds, 20s rest between each exercise

• 20s jump squat
• 30s band sprint (/run/jog)
• 40s mountain climbers
• 50s ball slams
• 60s alt swings (16kg)

WOD - Back and Bi's

4 rounds:

• 8 wide grip pull ups (band-assisted)
• 8 rows right (16kg)
• 8 rows left (16kg)
• 8 face pulls (trx)
• 8 kb pull overs, on bench (16kg)

ladder down 10-2:

• reverse curls (empty barbell)
• dumbbell hammer curls (22'ish #)
• trx curls

kinda digging these body-building-esque workouts right now

WOD - BW Legs

5 rounds, with just body weight:

• 45s pistols right (box)
• 45s pistols left (box)
• 20s rest
• 45s sldl right
• 45s sldl left
• 20s rest
• 45s glute bridge right
• 45s glute bridge left
• 20s rest
• 45s calf raise right
• 45s calf raise left

WOD - Bells Overhead

3 rounds:

• 5 press left (16kg)
• 5 press right (16kg)
• 5 push press left(20kg)
• 5 push press right (20kg)
• 5 jerk left(24kg)
• 5 jerk right (24kg)
• 10 oblique roll outs
• 5 half snatch right (24kg)
• 5 half snatch left (24kg)
• 5 snatch right (20kg)
• 5 snatch left (20kg)
• 5 dead snatch right (16kg)
• 5 dead snatch left (16kg)
• 10 hanging oblique knee raises

Finished with shrugs til exhaustion with the 24s, 20s and then 16s

WOD - Chest and Tris

5 rounds of various ladders, done in one circuit:

• bench, 135# (5-1)
• dips (10-2)
• band chest press (15-3)
• tricep extensions, trx (5-1)
• bench tricep extension 35# plate (10-2)
• bench dips (15-3)