Wednesday, December 7, 2016

WOD 120716

WOD 120716

Strength:  Floor Press 3-3-3-3-3

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push ups
15 Squats

Post rounds to comments.

Tuesday, December 6, 2016

WOD 120616

WOD 120616

Strength:  Deadlift 3-3-3-3-3

Opposing Ladders for time:

10 - 1 reps of:

Burpees

1-10 reps of :

Push Press

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


Monday, December 5, 2016

WOD 120516

WOD 120516

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

400m Run
10 Box Jumps
15 Wall Balls

Post rounds to comments.  Cash Out:  L-Hang (1:00 total)

Wednesday, November 30, 2016

WOD 113016

WOD 113016

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

100m Farmers Carry
200m Med Ball Run
20 Box Jumps

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

Tuesday, November 29, 2016

WOD 112916

WOD 112916

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

30 KB Swings
30 HR Push-ups
30 Sit-ups
30 Walking Lunges
400m Run

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

Monday, November 28, 2016

WOD 112816

WOD 112816

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

25 Cal Row
20 Push Press
10 Pull-ups

Post times to comments.  Cash Out:  ME Jumping Squats in a 1:00