Spring WOD's

CFKOP Monday Remix:

4 Rounds for total reps:

In 1:30 complete 8/10 Calories on the Air Bike

Max Power cleans

Rest 1:30

In 1:30 complete 8/10 Calories on the Air Bike

Max Bar Muscle Ups

Rest 1:30

Tuesday Torture:

AMRAP in 7 Minutes:
3..6..9..12..15..18... etc
GHD Sit-ups
Chest to Bar Pull-ups

 
 Rest 5:00 Minutes

 
 AMRAP in 7 Minutes:
 4..8..16..20..24..28.. etc
Dumbbell Front Rack Lunge (35/50#)
Dumbbell Push Press (35/50#)

Get With it Wednesday:

Overhead squat 

8-8-8-8 reps 

 Then, Complete as many rounds and reps as possible in 6 minutes of:

20 Overhead squats (45/65#)
10 Handstand push-ups

Thruster Thursday:

21-15-9 Reps of:

Deadlift (155/225)

Dumbbell Thrusters (35/50#)

Finish it Friday:

5 Rounds for total time:

Row 500 Meters 

20 Burpees