500m Row
5 min Joint Mobility
3 Rounds:

• 30m shuttle run/ 10 Squats
• 30m shuttle run/ 10 Chest-to-floor push ups
• 30m shuttle run/ 10 Sit ups
• 30m shuttle run/ 10 back ext.

Max Effort:

Handstand Push Ups 5,5,5,3,3,3 reps

WOD:

"Death by Pull Ups"
Do one pull up the first minute, two the second, three the thire etc.  Go until you fail to finish the required number of pull ups within the minute.

1km Run
5 min joint mobility
Ladder Drill 1,2,3,4,5,4,3,2,1 reps of:

• Overhead squats
• Chest-to-floor push ups
• Sit ups
• Back ext
• Pull ups

Max Effort

Pistols 5,5,5,3,3,3 (per leg)

WOD

21/15/9/ reps

• Overhead Squat (M 95/W 45)
• Burpees

1km run
5 min joint mobility
2 rounds of 15 reps each:

• Chest to floor push ups.
• Overhead Squats.
• Sit ups.
• Jumping pull ups.

Max Effort:

Squat Snatch 5,5,5,3,3,3 reps.  Increase weight each set up to 85% of your 1rm.

WOD:

"Helen"
3 rounds for time of 400m run, 21 kettlebell swings, 12 pull ups.

3 min run, row or skip.
5 min joint mobility.
3 rounds of 10 reps each:

• overhead squat
• back ext
• push ups (chest to floor)
• sit ups
• pull ups
• ring dips

Max Effort:

Handstand Push Ups; 6 rounds of 5 reps.

WOD:

5 rounds:
30 sec max rep deadlift (M 185/ W 115)
30 sec max rep burpees (jump over bar)
Rest 1:30 between rounds.

Handstand Pushups from Patrick Cummings on Vimeo.

1km interval run
5 min joint mobility
In 15 min, do 1,2,3,4,5,4,3,2,1 reps of overhead squats, chest-to-floor push ups, knees-to-elbows, good mornings and ring dips.  Do 10 burpees if you fail to finish within the time limit.

Max Effort:

6 x 5 reps of Pistols
Use bands or boxes to assist, or add weight to increase the difficulty.

WOD:

400m run/ 21 Wall Ball/ 21 Box Jump
400m run/ 15 Wall Ball/ 15 Box Jump
400m run/ 9 Wall Ball/ 9 Box Jump

M 20lb ball/ 24' box.  W 14lb ball/ 20' box.

50 Double Unders 10 Burpees
40 Double Unders 10 Burpees
30 Double Unders 10 Burpees
20 Double Unders 10 Burpees
10 Double Unders 10 Burpees

Stretching to Improve Your Squat from Patrick Cummings on Vimeo.

500m Row.
5 min joint mobility.
3 rounds:

• 30 skip/ 10 overhead squat
• 30 skip/ 10 push ups
• 30 skip/ 10 back extention
• 30 skip/ 10 ring dip

Max Effort:

Squat Snatch 5,5,5,3,3,3 reps.

WOD:

Part A
AMRAP in 3 min of 5 push ups, 10 sit ups, 15 squats. Rest 1 min.

Part B
AMRAP in 3 min of 10 box jumps, 10 kettlebell swing.  Rest 1 min.

Part C
AMRAP in 3 min of burpee pull ups.

Post TOTAL reps for all three stations.

Fixing the Snatch from Jon Gilson on Vimeo.

1km Run
Joint Mobility
3 rounds of 10-15 reps each;

• Push ups
• Back extensions
• Overhead squats
• Ring dips
• Pull ups

Max Effort:

Push Jerk 5,5,5,3,3,3 reps. 
Start at 20lb less than your max from last week and add 5lb per set.

WOD:

Bottom-to-Bottom Tabata Squats
20 sec on/ 10 sec hold in the bottom of the squat.  Each time you stand up during the 10 sec, do 5 burpees immediately after the workout.  Your score is the lowest number of squats done in a single round.

1km Interval Run
Joint Mobility
Ladder Drill;

• 1,2,3,4,5,4,3,2,1 reps of overhead squats, push ups, sit ups, back extentions, pull ups and ring dips.

Max Effort:

Jump Squats 5,5,5,3,3,3 reps.

WOD:

21/15/9 reps of;

• Burpee box jumps
• Wall-Ball (M20lb/ W14lb)

Here's a great e-mail from one of our members that I thought I would share.

5 min Joint Mobility

3 Rounds:
30m shuttle run/ 10 squat.
30m shuttle run/ 10 push ups
30m shuttle run/ 10 sit ups
30m shuttle run/ 10 pull ups

Max Effort:

Overhead Squat 5,5,5,3,3,3 reps.
Start 20lbs under last week's max load.  Increase weight by 5lbs per set.

WOD:

As many reps as possible in 10 min of Wall-Ball (M 20lb/ W 14lb).

Wall Ball Shots from Patrick Cummings on Vimeo.