Tuesday, July 28, 2015

WOD 072815

WOD 072815

Strength:  Push Press 3-3-3-3-3

400m Run, then
4 Rounds for time:

10 Burpee Pull-ups
15 Wall Balls
20 OH Walking Lunges

End with a 400m run.  Post times to comments.  Cash Out:  1:00 L Hang

Monday, July 27, 2015

WOD 072715

WOD 072715

Strength:  Front Squat 3-3-3-3-3

For time:

10-8-6-4-2-4-6-8-10 reps

Goblet Squats
KB Swings
Burpees

Post times to comments.  Cash Out:  Hollow Holds (:30 on/ :30 off) x 2

Friday, July 24, 2015

WOD 072415

WOD 072415

Strength:  Front Squat 3-3-3-3-3

For time:

100 Sit-ups
100 Double Unders (or 300 Singles)
50 HR Push-ups
50 Pull-ups

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

Thursday, July 23, 2015

WOD 072315

WOD 072315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 5 min x 2

5 Push Press
7 Power Cleans
9 Air Squats

Rest 4 min between rounds.  Cash Out:  30 Knees to Elbow.


Friday, July 17, 2015

WOD 071715

WOD 071715

Strength:  Strict pull-ups 4-4-4-4-4

4 Rounds for time:

200m Run
10 Thrusters
15 Box Jumps

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

Thursday, July 16, 2015

WOD 071615

WOD 071615

Strength:  Ring Rows 8-8-8-8-8

Ladder in 10 min:
2,2,4,4,6,6....etc

Deadlift
Burpees

Post to comments.  Cash Out:  25 Toes to Bar

Tuesday, July 14, 2015

WOD 071415

WOD 071415

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

35 HR Push-ups
25 KB Swings
15 Pull-ups
5 Squat Clean Thrusters

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