WOD:

Option 1:
1000m Row
50 Pull-Ups
25 Deadlifts (255/175)
50 Pull-Ups
1000m Row

Option 2:
5 Rounds
15/10 Calorie Bike
200m Run
15 Deadlifts (135/95)
10 Alternating Supermans

WOD:

Option 1:
3 Rounds
400m Run
10 Overhead Squats (115/85)
*rest 2 mins*
3 Rope Climbs (1:00 hanging tuck hold or 40 Alt V-Ups)
100 Double-Unders (scale reps or plate hops)
2 Rope Climbs (:40 hanging tuck hold or 30 Alt V-Ups)
75 Double-Unders
1 Rope Climb (:20 hanging tuck hold or 20 V-Ups)
50 Double-Unders

*hanging tuck hold - video

Option 2:
20 min AMRAP
200m Run
20 Single Arm DB Hang Power Snatches (total)
20 Alternating V-Ups (total)

WOD:

Option 1:
20 min AMRAP
100' Walking Lunge
8 Burpees
15 Slamballs
8 Box Jumps (30/24)

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle thru emom

WOD:
Option 1:
For Time:
25/22 - 20/17 - 15/12 - 10/7
Calorie Row
Calorie Bike
*directly into*
3 Rounds
20 Wallballs
30 Anchored Sit-Ups
10 Toes2Bar
*directly into*
200m Run
200m Farmer's Carry
200m Run

Option 2:
5 Rounds
30 Banded Ski Ergs
30 Monster Walks
30 Sit-Ups
30 Plank K2E's

WOD:
Option 1:
A. EMOM x 3
5 High Hang "Lift Off's" (45/35)

EMOM x 3
1 Hang Power Clean + 1 Power Clean
+ Push Press + Behind Neck Split/Push Jerk (build)

EMOM x 4
1 Clean & Jerk (build)

B. 10 - 8 - 6 - 4 - 2
 Ground2Overhead (155/115)
Ring Dips 
*rx +1: 5-4-3-2-1 ring muscle ups*

Option 2:
50 - 40 - 30 - 20 - 10 
Russain Swings (53/35)
Russian Twists (BW)

Cash-Out:
3 Rounds
16 Medball Deadbug (video)
16 Banded Overhead Pull Down (video)
16 Banded Fire Hydrants

 

WOD:

Option 1:
A. Back Squats
5 @ 65-70%
3 @ 75-80%
1 @ 85-90%
8 @ 75-78%
8 @ 75-78%
8 @ 75-78%

*if you successfully completed all 8 reps last week increase by 2-3% if not stay at 75%*

B. 8 min AMRAP
15/10 Calorie Row
20 Air Squats
8 Chest2Bar Pull-Ups 

*modify pull-ups to a progression that you can do in 1-2 quick sets*

Option 2:
6 Rounds
20 Elevated Split Squats (BW)
15 DB Bench Press 
20 Scissor Kicks (each)
15 DB Rows (video)

*pick a spicy db weight*

WOD:

Option 1:
25 min AMRAP
Teams of 2
40/30 Calorie Bike
30 Hang Power Snatches (95/65)
30 Pull-Ups
400m Run

Option 2:
20 min AMRAP
30 Ankle Touches
20/15 Calorie Row
30 Russian Swings
400m Run

WOD:

Option 1:
2014 Regional Event #4
21 - 15 - 9 - 6 - 3
Strict HSPU (DB Strict Press)
Front Squats (155/105)
Bar Facing Burpees

*check out this video at 3(hour):56 to see Coach Sara throwdown on this wod*

Option 2:
21 - 15 - 9 - 6 -3 
DB Hang Clean & Jerks (each, 50/35)
DB Front Squats (each, single DB)
Calorie Bike

WOD:

Option 1:
EMOM x 20
Wall Sit 
Battle Rope
Prowler Push (inside w/ Box or outside with sleds)
Sledge Strikes

Option 2:
GOAT
EMOM x 20
pick 2-4 movements and cycle through emom 

WOD:

Option 1:
3 Rounds
14 Deadlifts (255/175)
7 Ring Dips (10 push-ups)
*directly into*
3 Rounds
20 Wallballs
10 Burpee Box Jump Overs
*directly into*
10/7 Rope Climbs

Option 2:
5 Rounds
15 Banded Bridge (w/rack)
10 Push-Ups
15 Banded Squats
10 Alternating V-Ups (each)
15 Banded Chest Pulls