Wednesday, September 17, 2014

WOD 091814

WOD 091814

Strength:  Handstand Push-ups 3-3-3-3-3

5 Rounds for time:

100m Farmers Carry
30 Sledge Strikes
20 Wall balls

Post times to comments.  Cash Out:  Flutter kicks (:45 on/ :45 off) x 2

WOD 091714

WOD 091714

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 Min:

5 Wall Walks
10 Burpees
15 Pull-ups

Post rounds to comments.  Cash Out:  500m Row for time

Tuesday, September 16, 2014

WOD 091614

WOD 091614

Strength:  Strict Pull-up 4-4-4-4-4

3 Rounds for time:

400m Run
12 Deadlifts
21 Box Jumps

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

Sunday, September 14, 2014

WOD 091514

WOD 091514

Skill:  Tabata Double Unders (8 Rounds of :20 sec work/ :10 sec of rest)

4 Rounds for time:

12 KB Swings
20 Walking OH Lunges
12 Push Press
20 Walking OH Lunges

Post times to comments.  L Hang (:10 hang x 5).

Friday, September 12, 2014

WOD 091214

WOD 091214

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

10 Med Ball Cleans
10 Push-ups
200m Med Ball Run

Post rounds to comments.  Cash Out:  Hollow Hold (:30 on/ :30 off) x 2


Tuesday, September 9, 2014

WOD 091014

WOD 091014

Strength:  Strict Pull-up

AMRAP in 15 min:

200m Run
20 KB Swings
15 Jumping Squat
10 HR Pushups

Post rounds to comments.  Cash Out:  500m Row

Monday, September 8, 2014

WOD 090914

WOD 090914

Strength:  Squat Cleans 3-3-3-3-3

AMRAP in 6 min:

5 Burpee Box Jumps
10 Deadlifts
15 Pull-ups
20 Wall Balls

Rest 4 minutes and then repeat.  Post rounds to comments.