WOD 

Press

2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between sets

 WOD 

'Karen' slightly scaled...

150 wall balls for time

20 lbs to a 8' target

Scale is: lighter wallball, 100 reps

 WOD 

12-9-6-3

Deadlifts 135/115/95

Burpees

Box jumps 20/24"

Scale is: plank, step ups

As you burpee up out of the pushup you are in the bottom of your squat, as you box jump you are opening your hips. Just other manifestations of your squat! It's everywhere, it's everywhere!

 WOD 

Thrusters

95/65/45/30 lbs; weight as necessary to do movment correctly. Leave your ego outside. Break form and the rep does not count. 

3 thrusters the top of each minute for 15 minutes. Clean the bar off the ground to begin each minute. Put it down, don't drop it. 

Scale is: power clean off of ground

 WOD 

"Tabata This!"

Tabata Jump rope or row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Scale is: ring rows, elevated push ups

 WOD

5 rounds for time:

30 feet 25 lb OH walking lunge

12 burpees

Scale is: 10 lb OH lunge, elevated burpee, three rounds

 WOD 

'Dirty 35' ;-)

For time:

35 Box jump, 24 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Knees to elbows
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 20 pound ball
35 Burpees
35 Double unders

Scale is: 25, 1/2 pood, 30 lbs, 14 lbs, 70 singles

 WOD

12 wall balls - 14/20 lbs

12 T2B

5 rounds for time

scale is: 8 lbs, K2E, 8 reps each 5 rounds

 WOD

Back squat

3-3-3-3-3

This is nothing more than a weighted air squat! Virtually nothing should change except your arm and hand position!

 WOD 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

scale is: use bands or do ring rows