8.27.15 WOD

17 Min AMRAP

25 Push Ups
25 Air Squats
25 Single Unders
25 – SIDE-TO-SIDE JUMP
Jump a few inches to your left as you swing the rope. Then to your right. Get into a rhythm.
25 BACKWARD JUMP
Swing the rope backward for each jump.
25 SINGLE-LEG JUMP-LEFT
Jump on one foot; land softly.
25 SINGLE-LEG JUMP-RIGHT
Jump on the other foot.
50 Double Unders

8.26.15 WOD

4 Min AMRAP
7 Deadlifts
10 Bar Over Burpees

3 Mins of Rest

4 Min AMRAP
300m Row
6 Bar Over Rower Burpees

GRX – (275/205)
RRX – (225/155)
ORX – (165/105)

— these workouts are interchangeable. Feel free to proceed in any order.
— and yes, you are literally jumping over the rower after each burpee.

8.24.15 WOD

Group Warm Up
One of 2 choices:

“Thunderstruck”
— Burpees – every time “thunderstruck” is spoken its one burpee

“Roxanne”
— burpee – every time “Roxanne” is spoken
— air squat – every time “red light” is spoken

“Elizabeth”
21-15-9
Clean (135/95)
Ring Dip

8.17.15 WOD

KB Group Warm Up
3 Rounds Each Arm
10 Single Arm Swings
5 single arm front squats
1 Waiter Walk
1 min rest between sets

WOD
5 Rounds:
5 Deadlift
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats
— Progressive
— this WOD is for load while going unbroken thought the entire round.
—max of 2 minute rest period between sets.