Friday, November 21, 2014

WOD 112114

WOD 112114

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Burpee Pull-ups
15 Wall balls
20 HR Push-ups

Post times to comments.  Cash Out:  ME Ring Rows in 1:00

Tuesday, November 18, 2014

WOD 111914

WOD 111914

Strength:  Floor Press 4-4-4-4-4

For time:

400m run
21 HSPU or Seated DB Presses
400m run
15 HSPU or Seated DB Presses
400m run
9 HSPU or Seated DB Presses

Post times to comments.  Cash Out:  ME Sit-ups in 2 min

WOD 111814

WOD 111814

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 12 min:

10 KB Swings
10 Thrusters

Post rounds to comments.  Cash Out:  500m row

Sunday, November 16, 2014

WOD 111714


WOD 111714

Strength:  Power Cleans 3-3-3-3-3

AMRAP in 15 min:

5 OH Squats
7 lateral burpee over bar
9 Pull-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:40 on/:40 off) x 2

Friday, November 14, 2014

WOD 111514

WOD 111514

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

15 Wall balls
25 KB Swings

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

Thursday, November 13, 2014

WOD 111414

WOD 111414

Strength:  Floor press 3-3-3-3-3

10-9-8-7... reps for time:

Sumo Deadlift High Pulls
Burpees

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

WOD 111314

WOD 111314

Strength:  Cleans 3-3-3-3-3

AMRAP in 8 min:

2 Deadlifts
2 Sit-ups
4 Deadlifts
4 Sit-ups
6 Deadlifts
6 Sit-ups
8....
10...

Post rounds to comments.  Cash Out:  Flutter kicks (:40 on/:40 off) x 2