WOD 072017

WOD 072017

Warmup:

3 Rounds of:
10 cal row
5 pull ups
10 air squats

Strength: OH Squats 3-3-3-3-3

800m Run, then:
AMRAP in 12 min:
8 Pull Ups
12 DB Snatches
16 Sit ups
then, 800m Run

Post rounds to comments.  Cash out:  Flutter kicks (45 on/45 off) x 2

WOD 071917

WOD 071917

Warmup:

3 Rounds of:
20 DU's or 40 singles
5 Burpees
10 Air Squats

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

400m run
20 KB Swings
10 Ring Dips

Post rounds to comments.  Cash Out:  ME Sit up in 1:00

WOD 071817

WOD 071817

Warmup:
3 Rounds of:
5 Jumping Squats
5 Push Ups
5 Pull ups

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Thrusters
16 HR Push Ups
50m Farmers Carry

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

WOD 071717

WOD 071717

Warmup:

2 Rounds of:

300m Row
5 Pull Ups
10 Air Squats

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

25 DU's or 75 Singles
15 Wall Balls
10 Box Jumps

Post rounds to comments.  Cash Out: Weighted Plank 1:00

WOD 071417

WOD 071417

Warmup:

3 Rounds of:
10 Push ups
5 Jumping Squats
20 DU's or 40 Singles

Strength:  Floor Press 3-3-3-3-3

10-1 reps of:

Deadlift
DB Snatch

Post times to comments.  Cash Out:  ME Sit ups in 1 min

WOD 071217

WOD 071217

Warmup:

4 rounds of:
10 Air Squats
5 Pull ups
20 DU's or 40 Singles

Strength:  Deadlift 3-3-3-3-3

For time:

5K Row

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

WOD 071117

WOD 071117

Warmup:

5 Burpees
5 Pull ups
10 Cal Row

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

12 Clean and Jerk
12 Wall Balls
50 Sledge Strikes

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