Friday, April 18, 2014

WOD 041814

WOD 041814

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min: 

6 Hang Clean
24 Squats
12 HR Push-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/ :30 off) x 3

Thursday, April 17, 2014

WOD 041714

WOD 041714

Strength:  Floor Press 4-4-4-4-4

21-15-9

Deadlift
Pull-ups

Post times to comments.  Cash Out:  400m run for time.

Tuesday, April 15, 2014

WOD 041614

WOD 041614

Strength:  3 Deadlifts EMOM for 8 min

AMRAP in 20 min:

10 Push Press
10 KB Swings
10 Box Jumps

Post rounds to comments.

WOD 041514

WOD 041514

Strength: Front Squat 3-3-3-3-3

TABATA this:

Push-ups
Squats
Ring Rows
Sit-ups

Post Tabata score to comments.  For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.  Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.  The score is the least number of reps for any of the eight intervals.

Sunday, April 13, 2014

WOD 041414

WOD 041414

Strength:  10 min to find 1 rep max push press

4 Rounds for time:

10 Ring Dips
15 OH Lunges
20 Pull-ups

Post times to comments.  Cash out:  100 Sledge Strikes (50 each arm)

WOD 041314

WOD 041314

AMRAP in 15 min:

4 Power Cleans
8 Pull-ups
12 Wall balls

Post rounds to comments.

Friday, April 11, 2014

WOD 041214

WOD 041214

AMRAP in 10 min:

4 Deadlifts
8 Burpee Pull-ups

Post rounds to comments.