Friday, March 24, 2017

WOD 032417

WOD 32417

Warmup:
3 Rounds of:
5 Push Ups
20 DU's or 30 Singles
10 Mountain Climbers

AMRAP in 10 min:

5 Pull ups
10 Push ups
15 Air Squats

Post rounds to comments.

Thursday, March 23, 2017

WOD 032317

WOD 032317

Warmup:

AMRAP in 6 Min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Today is a mono modal day focused on weight lifting.  Attempt to increase weights with each set if possible without compromising your form.

Front Squat

10-10-10-8-5-3-3-2-1-1-1

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

Tuesday, March 21, 2017

WOD 032217

WOD 032217

Warmup:
4 Round of:
5 Box Jumps
5 Pull Ups
10 cal row

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

8 Bupree Box Jumps
12 Wall Balls
200m Run

Post rounds to comments.  Cash Out:  ME Ring Dips

Monday, March 20, 2017

WOD 032117

WOD 032117

Warmup:

5 Ring Rows
10 Push Ups
10 Air Squats

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

12 Cleans
200m Run

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

WOD 032017

WOD 032017

Warmup:
4 Rounds of:
5 Pull ups
5 Burpees
10 Cal Row

17.4 Open/Scaled

AMRAP in 13 min:

55 Deadlifts 135/95#
55 WallBall Shots
55 Calorie Row
55 Hand Release Push Ups

Post reps to comments.

Friday, March 17, 2017

WOD 031717

WOD 031717

Warmup:
4 rounds of :
5 Pull Ups
5 Inch Worms
5 Push Ups

AMRAP in 15 min:

12 Burpees
10 Pull ups
200m run


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

Thursday, March 16, 2017

WOD 031617

WOD 031617

Warmup:
3 Rds for time
5 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

20 Air Squats
15 Push Press

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