RMSDF

Lucky 7

Max Rds in 7 minutes

7 Deck Squats

7 Medicine Ball Chest Passes

7  one handed Kettlebell Sumo Deadlift High-pulls 70 lbs (alternate arms each rd)

Muscle Beach

5 rounds for time of:
13 Clapping Push Ups
13 Jumping Ball Slams

Post total time.

Nantucket Flash Back. Little Will's favorite beach workout. "Dig a really BIG hole Dad"

7 rounds for time:

7 Thrusters 135/75 scale as needed

7 Burpees

Fran

21-15-9

Thrusters 95/65 scale as needed

&

Pull Ups

 

 You'll never forget your first time with Fran

MT Fire

4 rounds for time of:
5 Snatch Balances
400 m Run
10 Burpee Tuck Jumps

Post total time.

As many rounds as possible in 20 minutes of: 20 Kettlebell Swings 50 Tire Sledgehammers 20 ABMAT Sit-ups 20 Lateral Box Jumps Post total rounds.

Front Squats 5X5

For Time:

12 Split Jerks
800 m Row
12 Plank walk Ups
12 Hang Power Cleans
8 Split Jerks
400 m Row
8 Plank walk Ups
8 Hang Power Cleans
4 Split Jerks
200 m Row
4 Plank walk Ups
4 Hang Power Cleans

John's B-Day WOD

4 rounds for time of:

8 Clean and Jerks 135 lbs

Max Effort Push Ups

Run 400

DT

Five rounds for time of:

155 pound Deadlift, 12 reps

   155 pound Hang power clean, 9 reps

 155 pound Push jerk, 6 reps

Tabata Something Else -

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.