Tuesday, September 27, 2016

WOD 092716

WOD 092716

Strength:  Clean 3-3-3-3-3

AMRAP in 8 min:

14 Thrusters
14 Sit-ups

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

Monday, September 26, 2016

WOD 092616

WOD 092616

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Box Jumps
12 KB Swings
16 Wall Balls

Post times to comments.  Cash out:  ME Push-ups in 1 min

Tuesday, September 20, 2016

WOD 092016

WOD 092016

Strength:  EMOM for 5 min:  4 Strict Pull-ups

AMRAP in 9 min:

12 OH Sit-ups
12 Box Jumps
12 Deadlifts

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

Monday, September 19, 2016

WOD 091916

WOD 091916

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

30 KB Swings
400m Run

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

Thursday, September 15, 2016

WOD 091516

WOD 091516

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

100m Med Ball Run
10 Pull-ups
15 Med Ball Sit-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

Wednesday, September 14, 2016

WOD 091416

WOD 091416

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

20 DU's or 60 Singles
10 Push Press
20 Walking Lunges
5 Cleans

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

Tuesday, September 13, 2016

WOD 091316

WOD 091316

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

20 Wall balls
15 Push Press
10 Burpees

Post times to comments.   Cash Out:  EMOM for 5 min:  5 T2B, 5 Push Ups