April 28

I call this one "Dirty Harry" - it uses a 45 to cause pain.

AMRAP 12min

5 weighted dips 45#

5 turkish get ups 45#

10 dumbbell swings 45#

April 28

For time
100 Burpees

April 24

5 rounds for max reps, no time limit
1.5x bodyweight deadlift
Push-Ups

April 21

For time
21-15-9
95# Thrusters
Pull-Ups

April 19

WOD
4 rounds for time
3 Front Squat (205#)
30 Push-Ups
30 Sit-ups

April 15

WOD

For time
25 Turkish Get-Ups/side (alternatng sides)

Every time you rest, you must conduct 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats). The only acceptable resting position is the starting position of the TGU (supine with the arm perpendicular to the floor and dumbell in hand).

April 14

WOD
Conduct 5 rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

Rest exactly 3 minutes between rounds.

April 12

WOD
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

April 11

WOD
AMRAP 12
3 Deadlift (280#)
10 Burpees

April 9

WOD
21-18-15-12-9 reps for time
Overhead Squats (45#)
Hand-release Push-Ups
Knees-to-elbows

April 7

WOD
Find your 1RM on Backsquat

April 6

WOD: "Diane"
21-15-9
225# Deadlifts
Handstand Push-Ups

April 5

Warm Up
500m row
Mobility

WOD
With a continuous running clock, begin with 1 pull-up and continue to add 1 pull-up in each consecutive minute (i.e. 1 pull-up the 1st minute, 2 pull-ups the 2nd, 3 the 3rd...)

Continue until you can no longer complete the prescribed number of pull-ups in the given minute. At that point, subtract 5 from the highest number of reps completed and continue to perform that many reps in each subsequent minute until 20 minutes has elapsed. (ex: finished 12 pull-ups in the 12th minute but failed to complete 13 the next minute... subtract 5 from 12 and conduct 7 pull-ups each minute the 14th to 20th minute).

Post minutes completed and total pull-ups to comments.

April 3

Warm Up
500m row
Mobility

WOD
AMRAP 12
6 pull-ups
8 Jumping Squats
12 hand-release push-ups

April 2

Warm Up
500m row
Warm up sets on backsquat
20 kips
20 push-ups
Mobility

WOD
5 rounds for time
1 Bench Press (optional if benches available, start at BW and increase weight every round)
3 Front squat
9 Pull-Ups
15 Push-Ups