125 BOSU Pushups

Every time you rest run long shuttle (5/10/15yards)

8:41

Weighted Pullups 5 @ 35lbs

30-20-10 Reps of:

OHS 85lbs
Dips (2x)

18:41

7 RFT:
7 Thrusters, 95lbs
7 Swiss Ball Pushups

8:57

2 Rounds:
100m run
10 Pullups
200m Run
20 Squats
300m Run
30 Push Press, 65lbs
400m Run
80 Jump Ropes

Max L-Pullups 10 minutes
-then-
1 minute on, 1 minute off DB Swings 60lbs
25 reps
24 reps
17 reps
20 reps
20 reps

If <25 reps are completed, penalty is 800m run at end of WOD. Last two rounds reduced magic number to 20.

Ran 1600m.

Start a 3 minute running clock. Run 400m and then perform as many air squats as possible. Rest 2 minutes and repeat three times for a total of four rounds. The goal is 50 squats per round.

1: 50
2: 50
3: 46
4: 44

10 Burpees Penalty

Bench Press 10 x 2. 60 second rest between sets.

135
145
165
185
185
195
195
200
205
210

"Nutts"

10 HSPU
15 Deadlifts, 205lbs
25 Box Jumps
35 Pullups
75 Wall Balls
150 Jump Ropes
400m Run (hold 25lb DB)

"Helen"

3 RFT:

400m Run
21 DB Swings
12 Pullups

13:41

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift 205lbs
Bench Press 135lbs
Hang Cleans 95lbs

20 Round Squat Ladder @ 45lbs

With a continuously running clock, complete 1 squat the first minute, 2 the second, etc until you cannot complete in 60 seconds.
1-10 OHS
11-14 Front Squats
15-20 Back Squats

Thursday Jan 6th

Push Press 3-3-3
135-155-165lbs
-then-
1 x 15 @ 95lbs

Jingle Jangles 10 x :30 secs on :30 secs off

--------------------------------
For time:
21-15-9 reps of:
95lb Hang Clean
Pull Ups
then
Run 800m
then
9-15-21 reps of:
95lb Push Jerk
Knees to Elbows

27:29

Weighted Pullups 3-3-2-2-1
25-25-35-35-60lbs

Deadlift 2 x 10
225
235
245
255
265
275
285
295
305
315lbs (1)

Weighted Dips

Back Squat 5-5-5-5
205-225-255-275lbs

Shoulder Press 3-3-3
115-125-135lbs

400m Run
40 DB Swings, 50lbs
40 Box Jumps
40 SDHP, 45lbs

Hang Clean 3-3-3

115-125-130lbs

50 Thrusters @ 75lbs. Anytime you rack the bar, complete 3 burpees.

6:22