Friday, December 19, 2014

WOD 121914

WOD 121914

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

5 Tire Flip Jump Throughs
10 Ring Dip
15 Wall Balls

Post times to comments.

Tuesday, December 16, 2014

WOD 121714

WOD 121714

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 18 min:

5 Ground to Overhead
7 Knees to Elbows
9 Burpees

Post rounds to comments.  Cash Out:  500m row sprint

WOD 121614

WOD 121614

Strength:  Floor Press 4-4-4-4-4

3 Rounds for time:

200m run
12 Front Squats
9 Bar Facing Burpees

Post times to comments.  Cash Out:  Max rep Sit-ups in 2:00


Monday, December 15, 2014

WOD 121514

WOD 121514

Strength:  Deadlift 3-3-3-3-3

10-1 reps of:

Push Press
C2B Pull-ups

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


Saturday, December 13, 2014

WOD 121414

WOD 121414


AMRAP in 20 min:

400m run
8 Deadlift
12 Box Jumps
16 Ring Rows

Post rounds to comments.

WOD 121314

WOD 121314

Strength:  Floor Press 4-4-4-4-4

For time:

100m Farmers Carry
21 KB Swings
21 Pull-ups
100m Farmers Carry
15 KB Swings
15 Pull-ups
100m Farmers Carry
9 KB Swings
9 Pull-ups

Post times to comments.

Friday, December 12, 2014

WOD 121214

WOD 121214

Strength:  OH Squat 3-3-3-3-3

7 Rounds:

30 sec Row Sprint
-30 sec Rest
30 Sec Double Unders
-30 sec Rest
30 sec Burpees
-30 sec Rest

Cash Out:  Flutter Kicks (:40 on/:40 off) x 2