Wednesday's WOD

Bench press 5-5-5-5-5

Complete as many rounds as possible in 15 minutes of:
2 Muscle-ups
4 One-legged squats
8 Good mornings (65/45)

Tuesday's WOD

Tuesday:
Ring Dips 3 sets of max reps

For time:
40 Back squat (95/65)
30 Pull-ups
20 Shoulder-to-overhead (95/65)
40 Front squat (65/45)
30 Pull-ups
20 Shoulder-to-overhead (65/45)
40 Overhead squat (45/33)
30 Pull-ups
20 Shoulder-to-overhead (45/33)

Monday's WOD

Shoulder Press 5-5-5-5-5 reps

Max rounds in 3 minutes of:
3 Power cleans (135/95)
6 Push-ups (double release)
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Saturday's WOD

Level Testing

Teams of two, each team completes each movement and then switches before moving to the next movement.

20 Pull-ups while partner holds loaded barbell
20 Wallball shots (20/14# ball to 10') while partner hangs from bar
Team moves weights totaling twice their bodyweight 10m
40 Box jumps (total), alternating jumps
20 Kettlebell swings while partner holds plank position
Team moves weights totaling twice their bodyweight 10m

Fridays WOD

Level Testing

Bench press 3-3-3-3-3 reps.

Thursdays WOD

Level Testing

10 rounds for time of:
10 10m Shuttles
10 Front squats (135/95)

Clean barbell from the ground for front squats. At the turn around for each shuttle, hips must be beyond cone with a two hand touch on the ground.

Wednesday's WOD

Level Testing

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
Clean and jerk (135/95), 20 seconds
Rest 10 seconds

The sub for muscle-ups is to alternate rounds of pull-ups and dips (there would be four total rounds of each).