SWOD:  WEIGHTED PUSH-UPS 2,2,2,2,2

WOD:  22-16-10

TURKISH GET UPS 1.5/1 POOD (LEFT ARM 1, RIGHT ARM 2)

TOES 2 BAR

LEG LEVERS

SWOD:  PUSH JERK 1@70%,80%,95%,100-102%

WOD:  TABATA DIANE

ALTERNATE FROM  DEADLIFTS  225/135

 2O SEC, 10 SEC REST

THEN GO DO A  ROUND OF HSPUS 

 20 SEC, 10 REST

CONTINUE ALTERNATING UNTIL YOU HAVE COMPLETED 8 ROUNDS OF BOTH

WOD:  AMRAP 15 MIN

200 M RUN

15 WALL BALLS 20/16

15 KB SWINGS 1.5/1 POOD

SWOD:  DEADLIFT 1@70%,80%,85%,95%,100-102%

WOD:  5 ROUNDS FOR TIME

100FT FARMERS CARRY 2/1.5 POOD EACH HAND

8 HANG POWER CLEANS 155/105

10 GHD SIT UPS

HAPPY 30TH BIRTHDAY LINDSAY!!!!!!

SWOD:  OH SQUATS

3@65%,70%,80%,85%,95%

WOD:  LITTLE MICHAEL

4 ROUNDS FOR TIME

400M RUN

20 SSIT UPS

20 BACK EXT.

HAPPY BIRTHD DAY ERIN!!!!!!!!!!

SWOD:  GOOD MORNINGS 3X7

WOD:  IT'S ALL ABOUT THE REPS

NO RESTING BETWEEN

4 MIN HSPU'S

3 MIN DOUBLE UNDERS

2 MIN KB SWINGS 1.5/1 POOD

1 MIN PUSH UPS

SCORE IS MAX REPS

SWOD:  WEIGHTED RING DIPS

3,3,3,3,3

WOD:   "ANNIE R U OK?"

21-15-9

ROW FOR CALORIES

THRUSTERS 75/45

MED BALL CLEANS 20/14

SDHP 75/45

WALL BALLS 20/14

BURPEES

SWOD:  DEADLIFT 3@65%,70%,80%,85%,95%

WOD:  5 ROUNDS FOR TIME

5 BOX JUMPS 24/20

8 CLAPPING PUSH UPS

10 POWER SNATCH 75/55

SWOD:  OVERHEAD SQUAT 3@65%,70%80%85%95%

WOD: FOR TIME

100M TIRE DRAG 45/25

21 BURPEES

100M TIRE DRAG 45/25

15 BURPEES

100M TIRE DRAG 45/25

9 BURPEES

SWOD:  30 RING ARROWS

WOD:  RUNNING CINDY

AMRAP 20 MIN.

400 M RUN

THEN 3 ROUNDS OF 5 PULL UPS, 10 PUSH UPS, 15 SQUATS

1 ROUND IS:  400M RUN +3 ROUNDS OF CINDY

SWOD:  JERK 5@55%,65%,75%,80%,85%

WOD:  FOR TIME

30 SQUAT CLEAN & JERK 45/30