Friday, October 31, 2014

WOD 103114

WOD 103114

Strength: Push Press 3-3-3-3-3

For time:

20-15-10

Jumping Squats
Push-ups
200m Run between rounds

Post times to comments.


Thursday, October 30, 2014

WOD 103014

WOD 103014

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

200m run
10 OH Sit-ups
15 Box jumps
20 KB Swings

Post times to comments.  Cash Out: ME Pull-ups in 1:00

Wednesday, October 29, 2014

WOD 102914

WOD 102914

Strength:  Deadlift 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

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

Tuesday, October 28, 2014

WOD 102814

WOD 102814

Strength:  Floor Press 4-4-4-4-4

"Tabata This!"


Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post scores to comments.

Monday, October 27, 2014

WOD 102714

WOD 102714

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

10 Hang Cleans
10 Bar Facing Bupees
30 Double Unders

Post times to comments.  Cash out:  400m Run x 2


Friday, October 24, 2014

WOD 102414

WOD 102414

Strength:  Thrusters 3-3-3-3-3

4 Rounds for time:

200m Run
10 Front Squats
200m Run
10 Burpee Pull-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

Wednesday, October 22, 2014

WOD 102214

WOD 102214

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Box Jumps
7 Push Press
9 Wallballs

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