5 rounds
15x Burpees
10x KB swings (53#/36#)

5 pull ups

Post times to comments.

3 rounds, 21-15-9x
Knees to elbows
KB Turkish get-ups (53#/36#)
Sit-ups
KB swings (72#/53#)
Ring push-ups

Post times to comments.

5 rounds
5x Deadlifts (scale to make 5 DL’s very difficult)
25x Squats

10x Push ups

End WOD with 400 M run.

Post times to comments.

For time
100x Wall ball (20#/14#)
90x Sit-ups
80x Squats
70x Ring dips
60x Double unders
50x Pull-ups
40x Walking lunge steps
30x Push-press (95#/65#)
20x Box jumps
10x Overhead squats (95#/65#)

Post times to comments.

Shamrock
For max rounds
On the minute every minute perform
1x squat first minute, then rest
2x squats second minute, then rest
3x squats third minute… and so on
Continue until you cannot perform the requisite # of squats within the minute

With a little something at the end of the workout, lol

Post times to comments.

4 rounds
30x Front squat (75#/55#)
30x Sumo deadlift high-pull (75#/55#)
30x Jump rope singles

30x Sit-ups

Post times to comments.

3 Rounds

400 M run

50 squats

20 ring push-ups

12 pull-ups

6 deadlifts (1/2 BW)

Post times to comments

3 rounds
Row 350m
30x Squats
5x Pull-ups, strict
25x KB swings (53#/36#)
30x Push-ups
20x Thrusters (45#)

Post times to comments.

Bulletproof Friday is here again:  Mixing up the runs with backward runs.

1 round
Run 1 mile:  800 m forward/800 m backward
200x KB swings (72#/53#)
Run 1 mile:  800 m backward/800 m forward

We need to work out the lactic acid from yesterday.  3-2-1-GO!!!

Post times to comments.

3 rounds
25x Body rows
100x Squats
35x Sit-ups
50x Jumping jacks

Post times to comments