Wednesday, May 25, 2016

WOD 052516

WOD 052516

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

15 Front Squats
15 Burpees

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

***If you are participating in the Murph tomorrow, I would recommend taking a rest day and only work on mobility due to the high work volume that you will face on tomorrow.

Tuesday, May 24, 2016

WOD 052416

WOD 052416

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Deadlift
Wall Balls

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

Monday, May 23, 2016

WOD 052316

WOD 052316

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

400m run
8 Burpee Pull-ups
12 Sumo Deadlift High Pull

Post rounds to comments.  Cash Out:  ME Push-ups in 1 min


Friday, May 20, 2016

WOD 052016

WOD 052016

Strength:  Floor Press 3-3-3-3-3

For time:

35 Squats
35 OH Sit-ups
35 Burpees
35 Jumping Pull-ups

Post times to comments.  Cash Out:  100m Sprint x 4

WOD 051916

WOD 051916

Strength:  Push Press 3-3-3-3-3

TABATA this:

KB Swings
Sit-ups
Burpees
Wall Balls

Post TABATA scores to comments. 

Tuesday, May 17, 2016

WOD 051716

WOD 051716

Skill: 5 minute Handstand work

4 Rounds for time:

10 Pull-ups
15 Goblet Squats

Post times to comments.  Cash Out:  50 Sledge Strikes per arm.

Monday, May 16, 2016

WOD 051616

WOD 051616

Front Squat 3-3-3-3-3

10-8-6-4-2

200m Run
Clean and Jerk

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