Box jump and SDLHP

Tabata Something Else

Tabata Something Else
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

5 2 min rounds 5MU/150mSSprint/135# Thrusters 3 minutes rest in between

5 RFT Hip Extensions, handstand walk, 150 feet of lunges

12 Min AMRAP 115#SHP/30" BJ

15-12-9 135# CJ/CTB

Chelle's 43rd Birthday workout

Run 430M with 20 lbs
Row 430M
4+3 rope climbs :-) (or 43 jumping pullups)
43 burpees
43 wall balls
43 TTB
43 lunges with 43 lbs of weights
43 weighted situps (med ball overhead)
43 KBS
4:30 wall sit (4 minutes 30 seconds)

21-18-15-12-9-6-3 Ring Dips/115# OHS

3 Rounds: Row 500M, 21 burpees, 12 thrusters @ 95

20 minute AMRAP: 5 box Jump (24), 10 Good Mornings (95#), 15 Chest 2 Bar PUs and 45 DUs

Chipper

Clean(er) living

Row 5K

Push Press 3-3-3-3-3-3-3

10x7 Squat Ladder & 5x500 Rowing Sprints

10 sets of 7 squats, 5 rds of 500m row sprints

"Scooter"

TK – AMRAP in 20: 8 Strict Pull-ups, 8 Box jumps, 36" box 12 Kettlebell swings, 2 pood

5rounds 50'walkinglung45#bar overhead/21 burpees

5 rounds run 800m/bench 205x10/pullup+45#x10

22 min AMRAP – 10 Lunges with weight, 16 knees to elbow and 93 Double unders

5 RFT 10 DLs, 10 Snatch, 10 HSPU, 10 Snatch

Horton

9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

2 RFT: 50 sit up, 40 air squat, 30 box jump overs, 20 Pull-ups, 20 good mornings at 95#

Front Squat 7-7-7-7-7

Thrusters 5-5-5-5-5 reps

30 DL 30 Calories 30 OHS

Jane's Birthday WOD: 400, 20 dls, 20 KBS, 400, 20 OHS, 20 Burpees, 400, 20 pull ups, 20 box jumps 400

30 min AMRAP: Lunges, GHDs, BEs, MUs

Helton

Back Squat 3-3-3-3-3

FRAN...uck