Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Weighted pull-ups 1-1-1-1-1-1-1 reps

Overhead Squat 3-3-3-3-3 reps

"To The Core"

5 rounds for time

1000 me row

5 kneee to elbow

10 GHD

20 sit ups

50 burpees

\Jump 12” above max reach each one.

"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

CLYNE 20 minute WOD

20 Minute WOD

3 Clean Presses
5 Strict Deadhang Pull-ups
10 Kettlebell Swings

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

WELCOME OPERATION PHOENIX

BEGINNER;

5 ROUNDS FOR TIME:

5- PULL-UPS

10- BOX JUMPS

15- 2 HAND DUMBELL PRESS (AMMO CAN LIFT)

INTERMEDIATE;

21,15,9

WALL BALLS

KETTLE BELL SWINGS

440 RUN

ADVACED

"NASTY GIRLS"

3 ROUNDS FOR TIME;

50-AIR SQUATS

7- MUSCLE-UPS

12 -HANG CLEANS

"Karen"
For time:

150 Wallball shots, 20 pound ball

Five rounds for time of:

21 pullups

21 Ring dips

Push Press 1-1-1-1-1-1-1 reps.

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

Front squat 1-1-1-1-1-1-1 reps

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.
Use as many sets each minute as needed.

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weightBench press:

body weightClean: 3/4 body weight
Set up three bars and storm through for time.

7 rounds for time of:

10 One legged squats, alternating

12 Ring dips

15 Pullups

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups,

the second 8 are push-ups,

the third 8 intervals are sit-ups,

and finally, the last 8 intervals are squats.

There is no rest between exercises.

3 rounds for time of:

Run 800m

50 Pullups

Three rounds for time of:

21 L-Pull-ups

15 ft. L-rope climb, 3 ascents

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds(Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Three rounds for time of:

100 squats

25 Lpullups

30 Handstand pushups

"J.T."
21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Back Squat 1-1-1-1-1-1-1 reps