Tuesday, March 3, 2015

WOD 030315

WOD 030315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

200m run
10 Pull-ups
15 Goblet Squats
20 HR Push-ups

Post rounds to comments.  Cash Out:  30 Medball Sit-ups, 30 Russian Twists


Monday, March 2, 2015

WOD 030215

WOD 030215

Strength:  Bear Complex @95#

Without stopping or dropping the bar, complete the following sequence, seven times:
  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).
3 Rounds for time:

25 KB Swings
25 Burpees

Post times to comments.  Cash Out:  1:00 Weighted Plank x 2

Thursday, February 26, 2015

WOD 022715

WOD 022715

Strength:  Front Squat 3-3-3-3-3

EMOM for 15 min:

5 Deadlifts
10 Push-ups
15 Squats

Post comments.

Wednesday, February 25, 2015

WOD 022515

WOD 022515

Strength:  Strict Press 3-3-3-3-3

21-15-9 for time:

Wall balls
Burpees

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

Monday, February 23, 2015

WOD 022415

WOD 022415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Power Clean
5 Ring Dips
5 Toes to Bar

Post rounds to comments.  Cash Out:  750m row for time.

WOD 022315

WOD 022315

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Thrusters
15 HR Push-ups
18 KB Swings

Post rounds to comments.  Cash Out:  ME Russian Twists in 1:00

Friday, February 20, 2015

WOD 022115

WOD 022115

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m run
20 Wall Balls
25 KB Swings

Post rounds to comments.