Sunday Is No Day Of Rest

With 45# Barbell:
DL +
Upright Row +
Bent-over Row +
Squat Clean Thruster
6 times through for 3 sets

With 40# Bulgarian Training Bag:
10 x Full Moon each way
2 x 30/30 Mountain Climber
Rest 1 minute
10 x Full Moon each way
2 x 30/30 Mountain Climber
Rest 1 minute
10 x Full Moon each way
2 x 30/30 Mountain Climber

Rest 2 minutes

10 x Rotations each way
10 x Clean (to catch behind neck) & Squat
Rest 1 minute
10 x Rotations each way
10 x Clean (to catch behind neck) & Squat
Rest 1 minute
10 x Rotations each way
10 x Clean (to catch behind neck) & Squat

[insert fancy title here]

20 minute AMRAP:
5 Burpees
6 Pullups
7 Hang Power Cleans, 135#
8 KB Swings, 40#
8 Rounds + 5 Burpees + 4 Pullups

Landmine Rotations - 3x10 each way, 25#

Karen

150 Wallball shots, 20# ball, 10 ft target
9:08

Perseverance - Because In Time Even Water Can Wear Stone

Jump Rope

Press (Wendler Week 2 - 90% = 144#)
100# x 3, 115# x 3, 130# x 3+ (10)

Core
Planks - 30 seconds each no rest:  Bow/Toes, Left side elbow, Right side elbow, 6 inches x 2
50 2-count flutter kicks

Cindy

Jump Rope

20 min AMRAP:
5 Pullups
10 Pushups
15 Squats
15 Rounds

Lynne

Jump Rope


5 Rounds (not for time):
Body weight bench press (205#), max reps
Pullups, max reps
Bench = 13,10,8,8,7 = 46
Pullup = 12,11,9,10,9 = 51
Total = 97

Honesta Mors, Turpi Vita Potior

Jump Rope


2 Rounds for Time:
Every minute do 4 burpees
15 Thrusters (75#)
15 Sumo Deadlift High Pull (75#)
15 Push Jerks (75#)
15 Front Squats (75#)
18:58
_________________________
Didn't blast through it with the knee.  Still have fallen since the injury.

Popularity Is What People Strive For When They Lack The Strength To Be Themselves

Jump Rope - Single unders on 2 legs

Press (Wendler Week 1 - 90%=144#)
95# x 5, 110# x 5,  125# x 5+ (12)

4 Rounds for time:
10 Deadlift (135#)
10 KB Swings (40#)
10 Goblet Squats (40#)
10 DB Push Press (2x35#)
10 KTE
10:57

Wittman

Jump Rope - Single unders on 2 legs


Seven rounds for time of:
40#  KB Swings, 15 reps
95# Power Clean, 15 reps
Air Squats, 15 reps
22:08

JR, WOD

Jump Rope - Single unders on 2 legs

For Rounds: 
1 Strict Pullup
1 Kipping Pullup
1 Toes to Bar
1 Knees to Elbow
Drop off bar as rest for 30 seconds, then
2-2-2-2 and so on until you can't complete the round
4 Rounds + 5 Strict Pullups

Bike, Strength, Row

Bike 10 minutes

Bench (Wendler Week 3 - 90% = 247.5#)
185# x 5, 210# x 3, 235# x 1+ (8)

Row:  30:20 x 12
1609 meters

Elliptical, Strength, Stuff

Elliptical 10 minutes


Strict Pullups (Day 6 - 12-15 Block)
9-11-9-9-11+ (11)


Tabata Row
Rest 1 minute
Tabata Russian Twists (25# plate - R+L=1)
Rest 1 minute
Tabata KB Swings (40#)
Totals:  Row (43 cal), RTs (121), KB Swings (75)

Elliptical, Strength, Row

Elliptical 10 minutes


Strict Pullups (Day 5 - 12-15 Block)
8-11-8-8-10+ (10)


Row:  4 min on, 3 min off, 2 min on, 30 sec off, 1 min on, 3 min off, 2 min on, 30 sec off, 4 min on
838m, 457m, 250m, 424m, 845m = 2814 meters total

Bike, Strength

Bike 10 minutes


Bench (Wendler Week 2 - 90% = 247.5#)
175# x 3, 200# x 3, 225# x 3+ (8)

Strict Pullups (Day 4 - 12-15 Block)
7-10-7-7-10+ (10)

Planks:  1 minute each x 2:  Right side, Left side (on hand).