WOD 121113

WOD 121113

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

25 KB Swings
10 OH Squats
5 Chest to Bar Pull-ups

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

WOD 120913

WOD 120913

Strength:  Weighted Push-ups

3 Rounds for time:

50 DU's or 50 Tuck Jumps
25 Wall Balls
20 Burpees
15 Push Press

Post times to comments.  Flutter Kicks :45 on :45 off x 2

WOD 120713

WOD 120713

3 Rounds for time:

40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post times to comments.

WOD 120613

WOD 120613

3 Rounds for time: 

50 Burpees
25 Sit-ups
50 Air Squats

15 min time cap.  Post times to comments.

WOD 120513

WOD 120513

Strength:  20 Handstand Push-ups

6 Rounds for time:

6 Burpee Box Jumps
12 Pull-ups
6 Deadlifts

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

WOD 120413

WOD 120413

Strength:  Deadlift 1x5 60% of max, 1x4 70%, 3x3 80%

For time:

1 Power Clean
10 Strict Pull-ups
2 Power Cleans
9 Strict Pull-ups
3 Power Cleans
8 Strict Pull-ups
...

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

WOD 120313

WOD 120313

Strength:  Bench Press or Floor Press 5-5-5-5-5

21-15-9 for time:

Push Jerk
Box Jumps
KB Swings

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