Brutal Master

WOD 1: 8 min amrap
20 pistol squats
12 pushups onto plate
30 double unders

WOD 2: 8 minute clock
1k row
max 70# kettle bell swings with remaining time

WOD 3: 8 minute clock
16 wall ball every minute on the minute

WOD 4: 8 minute clock
1 min on/1 min rest
max L-sit holds

2 min rest between WODs

Living Room WOD

10 burpees on the minute for 10 mintues

then, tabata plank holds.

McRoar

Warmup: 500m row/10 burpees/20 lunges/25 wallball/30 doubleunders

WOD1: "GRACE"

30 Clean and Jerks for time (135#)
(got 5:46)

WOD2: Partners wod
10 minutes on the clock
one guy working on (30) 24" box jumps while the other does max situps, rotate after 30 box jumps.
score is total situps.  We got 230.

Tuesday

Warmup:
10 pullups
20 pushups
30 squats
40 calorie row
30 squats
20 pushups
10 pullups

Then practiced connecting muscle ups

WOD 1: 7 Rounds for Time
10 wallball/10pullups

WOD 2: 8 minute AMRAP
15 ring dips/30 double unders

Wod 1 took me 10:32, wod 2 i got 3 rounds plus 9 ring dips.

Tuesday sesh

Warmed up with 400m run and 3 rounds: 10 pushups/10 backextensions/10 wall ball/10 slams

WOD:
20 minutes, run 100m every 2 minutes and then switch movements:
calorie row
53# kettle bell swings
pass thru's on PVC parallets
35# turkish get ups
skin the cats on rings

So you cycle through the movements twice.  Count your total reps, i got 150

Then we did tabata plank holds and hand release pushups for 8 minutes.

wednesday solo sesh

Warmed up with a 500m row, and 3 rounds of 10 wallball/10 inchworms

Then, Backsquats:
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90-95%
6 @ 80%
10 @ 60%

WOD: 50/50/40/40.30/30 wallball/KB swings

I rocked a 53# bell, took me 17:43.

tuesday sesh

Warm-up:
3 rounds: row 250m/30 sec rest
3 rounds - med ball warm up:
10 deadlift/10 shrug/10 sqt clean/10 push press/10 slams/10 wall ball (this was a workout in itself)

WOD:
10 clean and jerks
1200 m row
10 clean and jerks
800 m row
10 clean and jerks
400 m row

I used 135# and finished in 21:15.