WOD:
On the 2 minute interval for 20 minutes

16 Jumping Lunges
12 KB Swings (24/16)
8 KB Halos (24/16)
4 Sit-Thrus

For each round you fail to complete within the two minute interval, assess a penalty. At the end of 20 minutes perform 2 gym lengths of a med ball burpee to broad jump for every missed round (20/12).

Notes:
- Sit-thru you can easily look up online, but basically it looks like you are break-dancing.  You are on your feet and hands, then you lift your right arm and kick your left leg through and then do the opposite, that is one rep.
- Halo I would look up... but you hold the kettlebell upside down at your chin and then circle it all the way around your head without moving your head (or hitting it!)
- Penalty - Simply hold a medball (or don't if you don't have one), do a burpee but instead of jumping up, jump as far as you can.  This is how you progress across the gym.

WOD:
9-15-21
SDHP (70lb) - Sumo deadlift high pull (maybe look it up)
Dive bomber push up
Goblet Squat (70lb DB)

10 minute cutoff

Penalty: 25 burpee box jumps
30 sit ups

Sumo deadlift high pull is basically get in a wide stance, close grip on the bar (if you have a Kettle bell that heavy, use that today), good form deadlift and then almost like you are going to clean it, you want to explode the bar up to your chin with your elbows flaired out.  This should not feel like you are really pulling with your arms, you should get it up there from the force of your legs and just guide it with your arms.

We are going to try to mimic Littleton in terms of creating more time cutoffs and penalties to increase the intensity when working out alone.  If you can't do a workout RX'd you always want to scale such that the time cutoff isn't guaranteed nor is it impossible.  Make it hard on yourself so that you get better!

WOD: Stolen from Littleton and it looks like fun

On the 2:30 Minute Interval for 15 minutes:
15 KB Swings (24)
Sprint to opposite end of Gym
12 Squat Clean Thruster (45) (start all reps from the ground and do full squat clean thruster)
Sprint back to kettlebell

Penalty: After the workout, for each round not fully completed, do 5 overhead squats with 55lbs.

There is no distance for the sprint so i'm going to try to find the bigger room we have at my new gym and do it there.  Also, The squat clean thruster was supposed to be a squat clean thruster ball slam with 25lb but I have no idea what that is.  Also, for 2 days this workout was posted as "on the 2min interval for 14 min" they must have found out it was impossible.  I made up the penalty....isn't this fun!