Wednesday, June 29, 2016

WOD 062916

WOD 062916

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

25 DU's or 75 Singles
15 Wall Balls
15 Sit-ups

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

Tuesday, June 28, 2016

WOD 062816

WOD 062816

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

400m run
25 HR Push-ups
15 Box Jumps

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

Monday, June 27, 2016

WOD 062716

WOD 062716

Strength:  Squat Clean 3-3-3-3-3

15-12-9 reps for time:

Pull-ups
KB Swings
Burpees

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/off) x 2

Monday, June 20, 2016

WOD 062316

WOD 062316

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

200m run
8 Burpee Pull-ups
12 Deadlifts

WOD 062216

WOD 062216

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

400m run
20 Wall Balls
30 DU's or 90 Singles

Post times to comments.  Cash Out:  5 Turkish Get-ups on each arm x 2

WOD 062116

WOD 062116

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Broad Jumps
12 Cleans

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

Wednesday, June 15, 2016

WOD 061516

WOD 061516

Strength:  Deadlift 3-3-3-3-3

For time:

50 HR Push-ups
40 Wall balls
30 Box Jumps
20 Pull-ups
10 Deadlifts

Post times to comments.  Cash Out:  100m Sprint x 2