Friday, April 21, 2017

WOD 042117

WOD 042117

5 Rounds for time:

12 HR Push ups
12 Ring Rows
24 Air Squats

Post times to comments.

Thursday, April 20, 2017

WOD 042017

WOD 042017

Warmup:

3 Rounds of:
10 Push Ups
20 Mountain Climbers
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

800m Run
15 HSPU or Shoulder Press

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

Wednesday, April 19, 2017

WOD 041917

WOD 041917

Warmup:
AMRAP in 5 min:

10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Floor Press/Bench Press 3-3-3-3-3

AMRAP in 15 min:

12 OH Sit ups
24 KB Swings
200m Run

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

Tuesday, April 18, 2017

WOD 041817

WOD 041817

Warmup:
3 rounds of:
5 Ring Rows
10 Push ups
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Burpee over Bar
Squat Cleans

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

Monday, April 17, 2017

WOD 041717

WOD 041717

Warm up:
4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

400m Run
8 T2B
12 Push Press

Post rounds to comments.  Cash Out:  ME Sledge Strikes in 1:00 x 2

Friday, April 14, 2017

WOD 041417

WOD 041417

For time:

33 Wall balls
33 HR Push ups
33 Sit ups
33 Burpees
33 Box Jumps

Post times to comments.

Thursday, April 13, 2017

WOD 041317

WOD 041317

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

20 OH Lunges
30 Du's or 90 Singles

Post times to comments.  Cash Out:  Weighted Plank 1:00 on x 2