Friday, April 24, 2015

WOD 042415

WOD 042415

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

15 KB Swings
20 Box Jumps
500m Row

Post rounds to comments.  Cash Out:  ME Push-ups x 2

Wednesday, April 22, 2015

WOD 042215

WOD 042215

Strength:  Floor Press 3-3-3-3-3

10,9,8... 1 reps for time:

Thrusters
Burpee Pull-ups

Post times to comments.  Cash Out:  ME Ring Dips  x 2




Monday, April 20, 2015

WOD 042015

WOD 042015

Strength:  Turkish Get-ups 4-4-4-4-4

800m Run then,
3 Rounds

15 Deadlifts
10 Pull-ups
5 Push Press

then 800m Run.  Post times to comments.

Sunday, April 19, 2015

WOD 041915

WOD 041915

Strength:  Strict Pull-ups 4-4-4-4-4

For time:

Run/Row 400m
20 Push Press
30 Burpees
40 Front Squats
30 Burpees
20 Push Press
Run 400/Row 400m

Post times to comments.

Thursday, April 16, 2015

WOD 041615

WOD 041615

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

10 Ring Rows
20 Squats
30 KB Swings

Post times to comments.

WOD 041615

WOD 041615

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:
400m run
10 Hang Power Cleans
10 Push Jerks
10 Box Jumps

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

Tuesday, April 14, 2015

WOD 041415

WOD 041415

Strength:  Cleans 3-3-3-3-3

AMRAP in 7 min:

40 DU's or 120 Singles
20 Push Press

Then, AMRAP in 4 min:

8 Power Cleans
16 Sit-ups

Post to comments.