Tuesday, August 23, 2016

WOD 082316

WOD 082316

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

8 Pull-ups
12 SDHP
400m run

Post rounds to comments.  Cash Out:  ME Sit-ups in 2 min

Monday, August 22, 2016

WOD 082216

WOD 082216

Strength:  Back Squat 3-3-3-3-3

For time:

200m Run
30 KB Swings
200m Run
30 Goblet Squats
200m Run
30 Box Jumps
200m Run
30 HR Push-ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Thursday, August 18, 2016

WOD 081816

WOD 081816

Strength:  Cleans 3-3-3-3-3

5 Rounds for time:

10 Wall Balls
15 Ring Rows
20 HR Push-ups

Post times to comments.  Cash Out:  100m sprint x 2

Tuesday, August 16, 2016

WOD 081616

WOD 081616

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

200m Run
10 Sumo Deadlift high Pulls
20 Push Press

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

Monday, August 15, 2016

WOD 081516

WOD 081516

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Box Jumps
100m Farmer's Carry
12 OH Sit-ups

Post rounds to comments.  Cash Out:  500m row for time.

Wednesday, August 10, 2016

WOD 081016

WOD 081016

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

10 Burpee Pull-ups
20 KB Swings

Post times to comments.  Cash Out:  Plank Progressions.

Tuesday, August 9, 2016

WOD 080916

WOD 080916

Strength:  Push Press 3-3-3-3-3

For time:

400m run to begin each round
5-10-15-20-25 reps of :
Squat Clean (Men:  155#,135,115,95,65)(Women: 105#,95,85,65,45)
HR Push-ups

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