Tuesday, February 21, 2017

WOD 022217

WOD 022217

Warm up:
3 Rounds:
20 DU's or 40 Singles
10 Push ups
5 Pull ups

Strength:  OH Squat 3-3-3-3-3

AMRAP in 15 min:

20 Air Squats
8 Power Cleans
500m Row

Post rounds to comments.  Cash Out:  Weighted Plank 1:00 on/1:00 off x 2

WOD 022117

WOD 022117

Warm up:
4 Rounds of:
6 Pull ups
10 Air Squats
10 Cal Row

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

12 Deadlifts
800m Run

Post times to comments.  Cash Out:  ME Ring Dips x 2

Sunday, February 19, 2017

WOD 122017

WOD 122017

Warm up:
AMRAP in 6 min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

Gymnastics Day:

40, 30, 20, 10 reps of each:

Hollow Rock
Arch Hold

https://www.powermonkeyfitness.com/videos/core-abs/hollow-rocks

https://www.powermonkeyfitness.com/videos/core-posterior-chain/arch-holds

Post to comments.  Cash Out: 800m Row for time

Friday, February 17, 2017

WOD 021717

WOD 021717

4 Rounds for time:

8 Pull ups
25 Walking Lunges

Post times to comments.  Cash Out:  Plank (1:00 on/1:00 off) x 2

Thursday, February 16, 2017

WOD 021617

WOD 021617

Warmup:
3 Rounds:
10 Push ups
20 Mountain Climbers
5 Pull ups

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

400m Run
12 Ring Dips
6 Tire Flips

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

Wednesday, February 15, 2017

WOD 021517

WOD 021517

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles

5 Rounds for time:

20 Box Jumps
30 Kettlebell Swings

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

Monday, February 13, 2017

WOD 021417

WOD 021317

Warm up:
3 Rounds:
10 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Floor Press 3-3-3-3-3

For time:

1000m Row

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off ) x 3