Thursday, January 19, 2017

WOD 011917

WOD 011917

Strength:  Deadlift 3-3-3-3-3

EMOM for 15 min:

6 Push Press
4 Buprees

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

Wednesday, January 18, 2017

WOD 011817

WOD 011817

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

5 Squat Cleans
10 Pull-ups
50 DU's or 150 Singles

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

Tuesday, January 17, 2017

WOD 011717

WOD 011717

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

100m Farmers Carry
20 HR Push Ups
20 Air Squats

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

Wednesday, January 11, 2017

WOD 011117

WOD 011117

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 15 min:

200m Run
20 KB Swings
10 Burpees

Post rounds to comments.  Cash Out:  ME Push ups in 1 min

Monday, January 9, 2017

WOD 010917

WOD 010917

Strength:  Deadlift 3-3-3-3-3

15-12-9 reps for time:

Wall Balls
Burpee Pull-ups

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

Wednesday, January 4, 2017

WOD 010417

WOD 010417

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

12 KB Swings
16 Box Jumps
20 Sit-ups

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

Wednesday, December 28, 2016

WOD 122816

WOD 122816

Strength:  Push Press 3-3-3-3-3

15-12-9 reps for time:

Deadlift
Burpee over Bar

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 3