Friday, January 30, 2015

WOD 013015

WOD 013015

Strength:  Front Squat 3-3-3-3-3

For time:

10 Overhead Squat
10 Box Jumps
10 Thrusters
10 Power Cleans
10 Toes to Bar
10 Burpee Pull-ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jumps
10 Overhead Squats


Post times to comments.  Cash Out:  500m Row.

Wednesday, January 28, 2015

WOD 012915

WOD 012915

Strength:  Back Squat 3-3-3-3-3

3 Sets:  Every 5 minutes

9-6-3
Hang Power Cleans
Bar Facing Burpees

Post comments.  Cash Out:  :30 Russian Twist, :30 Rest, :30 Sit-ups, :30 Rest; :30 Bicycle

WOD 012815

WOD 012815

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 12 min:

8 Thrusters
12 Ring Dips
100m Famer's Carry

Post round to comments.  Cash Out:  Flutter Kicks 1:00 on/ 1:00 off x 2

Tuesday, January 27, 2015

WOD 012715

WOD 012715

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

5 Power Cleans
10 Box Jumps
15 Wall Balls

Post rounds to comments.  Cash Out:  100m run x 4

Saturday, January 24, 2015

WOD 012515

WOD 012515

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 12 min:

6 Push Press
9 Box Jumps
12 Buprees
200m run

Post times to comments. 

Friday, January 23, 2015

WOD 012315

WOD 012315

Strength:  HSPU 4-4-4-4-4

AMRAP in 10 min:

2 Front Squats
2 Bupree Pull-ups
4 Front Squats
4 Burpee Pull-ups
6 Front Squats
6 Burpee Pull-ups

8/8, 10/10 an so on.  Cash Out:  10 Turkish Get-ups (5 each arm)

Wednesday, January 21, 2015

WOD 012215

WOD 012215

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

30 KB Swings
10 Pull-ups

Post times to comments.  Cash Out:  Row 500m