Wednesday, August 26, 2015

WOD 082615

WOD 082615

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

18 Wall balls
18 Hang Cleans

Post rounds to comments.  Cash Out:  EMOM for 5 min:  100m Sprints

Tuesday, August 25, 2015

WOD 082515

WOD 082515

Strength:  Ring Dips 4 x 10-12 reps

3 Rounds for time:

400m run
20 Push Press
20 KB Swings
20 Knees to Elbows

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

Monday, August 24, 2015

WOD 082415

WOD 082415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

8 Pull-ups
15 Push-ups
30 DU's or 90 Singles

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

Friday, August 21, 2015

WOD 082315

WOD 082315

Strength:  Clean and Jerk 3-3-3-3-3

AMRAP in 12 min:

12 Goblet Squats
50 DU's or 150 Singles
15 Sumo Deadlift High Pulls

Post rounds to comments.

WOD 082215

WOD 082215

Strength:  Strict Pull-ups 5-5-5-5-5

10-1 reps for time:

Burpee Box Jumps
Push Press

Post times to comments.

WOD 082115

WOD 082115

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

10 Pull-ups
20 OH Lunges


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

Thursday, August 20, 2015

WOD 082015

WOD 082015

Strength:  OH Squat 3-3-3-3-3

21-15-9 reps for time:

Deadlift
Wall Balls

Post times to comments.  Cash Out:  50 Sledge Strikes each arm.