WOD - Double Day

3 rounds, 40/20

• rack hold (2x16kg)
• waiter hold (2x20kg)
• farmer hold (2x24kg)
• shrugs (2x24kg)
• jerks (2x20kg)
• cleans (2x16kg)

Great finisher for the week...up and down the river

WOD - 300 Swings

5 rounds:

• 5 bench press (135#)
• 20 swings (24kg)

5 rounds:

• 5 explosive push ups
• 20 swings (24kg)

5 rounds:

• 5 dips
• 20 swings (24kg)

WOD - B&B Circuit

4 rounds:

• 10 jumping pull ups
• 10 kb pull overs (25#)
• 10 landmine rows (70#)
• 10 zottman curls
• 10 trx curls
• 10 supine curls on bench (12#)

WOD - Dumbbells & Legs

Simple one:

• goblet squats, 4x15 (35#)
• split squats, 3x12 ea (2x20#)
• single leg deadlift, 3x12 ea (20#)
• step ups, 3x12 ea (2x20#)
• calf raises, 4x15 (2x52#)

WOD - C&T Circuit

5 rounds, 40/15:

• band chest press
• band overhead tricep extension
• incline push up on bench (3 seconds down)
• bench dips
• dumbbell upward flies (2x12.5#)
• dumbbell tricep kickbacks (2x12.5#)

WOD - Quick Shoulder Day

4 rounds:

• 5 dumbbell press (2x30#)
• 5 roll outs
• 10 front-to-lateral raises (2x10#)
• 10 leg raises
• 20 shrugs (2x30#)
• 20 heel touches

WOD - Quads

5 rounds, 30/20

• drop squats
• alt single leg squats
• jump squats
• skaters
• horse stance 

WOD - B&B

3 rounds

• 10 assisted chin ups
• 10 dumbbell rows left
• 10 dumbbell rows right
• 10 pull overs
• 10 inverted rows

3 rounds:

• 10 bi-lateral curls
• 20 alt hammer curls
• 10 concentration curls left
• 10 concentration curls right

WOD - Light Chest

Couplets:  3 rounds of 20 reps for each.  Finish all rounds of one couple before moving to the next 

• dumbbell press (30#) / heel touches (2 count)
• dumbbell incline press (20#) / Russian twists (2 count)
• dumbbell incline flies (10#) / oblique hip raises
• dumbbell tricep extension (25#) / crunches
• dumbbell kickbacks (15#) / reverse crunches

WOD - Sprints

4 rounds, jog down one way and sprint back the other between each exercise (about 40yds)

• 4 pull ups
• 8 hanging leg raises
• 12 push ups
• 16 sit ups

WOD - Bodyweight AMRAP

20 minute amrap:

• 10 push ups
• 10 sit ups
• 10 inverted rows
• 10 jump squats

7 rounds + 10 pushups, 10 sit ups, 8 rows