Dirty Thirty

30 box jumps
30 Mountain Climbers
30 KB/DB Swings (55/35)
30 Lunges
30 Supermans
30 Push Press (65/45)
30 DB thrusters (20/12)
30 burpees
30 jumping pullups (sub=tuck jumps)

Let August Begin...

WOD:
100 Double Unders
50 Burpees
50 Air Squats
100 Double Unders

Dip, Press, jump

For Time
21-15-9
dips, push press, box jumps

Squat and run

Skill: 15 minutes - Double Unders
Bring those jump ropes and work at stringing together some double unders. Then head upstairs to the track and knock out 200 squats and then run a mile for time. (6.5 laps) around the ORU indoor track

Post your mile time to comments.

Endurance WOD

As many rounds as possible in 12:00 of:
12 Ring Dips
9 Overhead Squats 135 pounds/95 pounds (weight
12 Box Jumps 24″/20″

Complex

50 DB Burpee Complex For time
(With DB in hand perform a pushup, squat clean and thruster.)

Post load and time to comments

body weight bonanza

25 chest to ground pushups

100 walking lunges

100 military sit ups (frog style)

100 ft. bear crawl

25 chest to ground pushups

Clean, Jump, Swing

Spealler Warm-up

Dynamics:
Cat Scratchers
Pass throughs
Bergerner Warm-up with PVC (as a group)

WOD: 3 RFT
9 Hang Power Clean 155/115
12 Box Jumps 24″/20″
15 KB Swings 2/1.5 pood