Wednesday, September 20, 2017

WOD 092017

WOD 092017

Warm up:
3 Rounds of:
5 Burpees
5 Inch Worms
10 Cal Row

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

12 Push Press
18 Air Squats
24 Sledge Strikes
400m Run

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

Tuesday, September 19, 2017

WOD 091917

WOD 091917

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Push Ups
10 Cal Row

Strength:  Strict Pull Ups 5-5-5-5-5

4 Rounds for time:

20 Wall Balls
10 Burpee Pull Ups
5 Deadlifts

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

Monday, September 18, 2017

WOD 091817

WOD 091817

Warmup:

3 Rounds of:
10 Push Ups
6 Turkish Getups
10 Cal Row

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

200m Run
15 Goblet Squats
15 Ring Rows

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

Thursday, September 14, 2017

WOD 091417

WOD 091417

Warmup:

3 Rounds of:
5 Box Jumps
5 Push ups
5 Air Squats

Strength:  Cleans 3-3-3-3-3

EMOM for 14 min alternating movements:

10 Push Press - Odd
8 Burpees - Even

Post to comments.  Cash Out:  100m Sprint x 2

Wednesday, September 13, 2017

WOD 091317

WOD 091317

Warmup:

3 Rounds of:
5 Burpees
5 Inch Worms
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

4 Rounds of:

10 Thrusters
15 Pull ups
50 Du's or 150 Singles

Post times to comments.  Cash Out:  ME Sit ups in 1 min

Tuesday, September 12, 2017

WOD 091217

WOD 091217

Warmup:

3 Rounds of:
10 Cal Row
5 Push Ups
20 DU's or 40 Singles

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 Wall Balls
12 Burpees
200m Run

Post rounds to comments.  Cash Out:  ME Turkish Getups in 1:00 x 2

Monday, September 11, 2017

WOD 091117

WOD 091117

Warmup:

3 Rounds:
5 Pull ups
5 Push Ups
5 Air Squats

9-11 Tribute WOD

For time:
2001 meter run (1.24 miles)
11 Box Jumps
11 Thrusters
11 C2B Pull ups
11 Power Cleans
11 HSPU
11 KB Swings
11 T2B
11 Deadlift
11 Push Jerk
2001 meter row

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