Tuesday, May 3, 2016

WOD 050316

WOD 050316

Strength:  Strict Pull-ups 3-3-3-3-3

3 Rounds for time:

400m run
15 Deadlifts

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

Monday, May 2, 2016

WOD 050216

WOD 050216

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:
1:00 max rep burpees/1:00 Rest

Post reps to comments.  Cash Out:  1:00 total L-Hang

Friday, April 29, 2016

WOD 042916

WOD 042916

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

20 Wallballs
20 KB Swings
10 Burpess

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

Thursday, April 28, 2016

WOD 042816

WOD 042816

Strength:  Front Squat 3-3-3-3-3

EMOM for 20 min:

15 Push-ups
10 KB Swings

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

Wednesday, April 27, 2016

WOD 042716

WOD 042716

Strength:  Floor Press 3-3-3-3-3

DT

5 Rounds for time:

12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks

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

Tuesday, April 26, 2016

WOD 042616

WOD 042616

Strength:  Thrusters 3-3-3-3-3

3 Rounds for time:

30 OH Lunge Steps
30 Russian Twists
20 HR Push-ups

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

Monday, April 25, 2016

WOD 042516

WOD 042516

Strength:  Cleans 3-3-3-3-3

AMRAP in 12 min:

200m Run
14 Push Press
14 Jumping Squats

Post rounds to comments.  Cash Out:  50 Sledge Strikes each arm.