Wednesday, October 1, 2014

WOD 100114

WOD 100114

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 20 min:

5 Deadlifts
10 HR Push-ups
15 Wallballs
400m Run

Post rounds to comments.

Tuesday, September 30, 2014

WOD 093014

WOD 093014

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

10 Push Press
10 Box Jumps
10 Kness to Elbows

Post rounds to comments.  Cash Out:  ME Squats in 2:00

Monday, September 29, 2014

WOD 092914

WOD 092914

Strength:  Floor Press 3-3-3-3-3

For time:

100m Run
20 KB Swings
200m Run
15 KB Swings
400m Run
10 KB Swings
200m Run
15 KB Swings
100m Run
20 KB Swings

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

Saturday, September 27, 2014

WOD 092714

WOD 092714

AMRAP in 12 min:

15 Box Jumps
10 Burpee Pull-ups

Post rounds to comments.

Thursday, September 25, 2014

WOD 092514

WOD 092514

Strength:  Thrusters 3-3-3-3-3

4 Rounds for time:

5 Power Cleans
10 Knees to Elbows
20 OH Walking Lunges

Post times to comments.  Cash Out:  ME Sit-ups in 2:00


Monday, September 22, 2014

WOD 092314

WOD 092314

"Cindy"

AMRAP in 20 min:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds to comments. 

WOD 092214

WOD 092214

Strength:  Strict Press 4-4-4-4-4

For time:

10 Thrusters
200m Run
20 Thrusters
400m Run
30 Thrusters
800m Run

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