Saturday, March 28, 2015

WOD 032815

WOD 032815

Strength:  OH Squat 3-3-3-3-3

21-15-9 rep for time:

Wall Balls
KB Swings
Burpees

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

Thursday, March 26, 2015

WOD 032615

WOD 032615

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

10 Burpees
15 Walking Lunges
20 KB Swings

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

Wednesday, March 25, 2015

WOD 032515

WOD 032515

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

Post times to comments.  Cash Out:  800m run for time

Tuesday, March 24, 2015

WOD 032415

WOD 032415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

7 Squat Cleans
8 Pull-ups
9 Box Jumps
10 HR Push-ups
100m Sprint

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


Monday, March 23, 2015

WOD 032315

WOD 032315

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

30 KB Swings
15 Front Squats
10 Toe 2 Bar

Post times to comments.  Cash Out:  100m Sprint x2


Friday, March 20, 2015

WOD 032115

WOD 032115

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Deadlifts
Wallballs

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

Thursday, March 19, 2015

WOD 031915

WOD 031915

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

5 Cleans
10 Wall Balls
15 KB Swings
400m Run

Post rounds to comments.