Thursday, July 28, 2016

WOD 072816

WOD 072816

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
8 Burpee over Bar
10 Box Jumps
20 DU's or 60 Singles

Post rounds to comments.  Cash Out:  500m row for time.

Wednesday, July 27, 2016

WOD 072716

WOD 072716

Strength:  Strict Pull-ups 4-4-4-4-4

5 Rounds for time:

100m Sprint
30 KB Swings

Post times to comments.  Cash Out:  Flutter Kicks (1:00)

Tuesday, July 26, 2016

WOD 072616

WOD 072616

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees

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

Monday, July 25, 2016

WOD 072516

WOD 072516

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

25 Wallballs
5 Deadlifts

Post rounds to comments.  Cash Out:  ME Push-ups in 1:00

Thursday, July 21, 2016

WOD 072116

WOD 072116

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
20 Wallballs
15 Burpees

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


Wednesday, July 20, 2016

WOD 072016

WOD 072016

Strength:  Back Squat 3-3-3-3-3

EMOM for 14 min:

14 KB Swings
14 Sit-ups

Post to comments.  Cash Out:  100m sprint x 4

Tuesday, July 19, 2016

WOD 071916

WOD 071916

Strength:  Deadlift 3-3-3-3-3


AMRAP in 16 min:

7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)

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