Tuesday, July 28, 2015

WOD 072815

WOD 072815

Strength:  Push Press 3-3-3-3-3

400m Run, then
4 Rounds for time:

10 Burpee Pull-ups
15 Wall Balls
20 OH Walking Lunges

End with a 400m run.  Post times to comments.  Cash Out:  1:00 L Hang

Monday, July 27, 2015

WOD 072715

WOD 072715

Strength:  Front Squat 3-3-3-3-3

For time:

10-8-6-4-2-4-6-8-10 reps

Goblet Squats
KB Swings
Burpees

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

Friday, July 24, 2015

WOD 072415

WOD 072415

Strength:  Front Squat 3-3-3-3-3

For time:

100 Sit-ups
100 Double Unders (or 300 Singles)
50 HR Push-ups
50 Pull-ups

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

Thursday, July 23, 2015

WOD 072315

WOD 072315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 5 min x 2

5 Push Press
7 Power Cleans
9 Air Squats

Rest 4 min between rounds.  Cash Out:  30 Knees to Elbow.


Friday, July 17, 2015

WOD 071715

WOD 071715

Strength:  Strict pull-ups 4-4-4-4-4

4 Rounds for time:

200m Run
10 Thrusters
15 Box Jumps

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/ :45 off)

Thursday, July 16, 2015

WOD 071615

WOD 071615

Strength:  Ring Rows 8-8-8-8-8

Ladder in 10 min:
2,2,4,4,6,6....etc

Deadlift
Burpees

Post to comments.  Cash Out:  25 Toes to Bar

Tuesday, July 14, 2015

WOD 071415

WOD 071415

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

35 HR Push-ups
25 KB Swings
15 Pull-ups
5 Squat Clean Thrusters

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


Monday, July 13, 2015

WOD 071315

WOD 071315

Strength:  Deadlift:  3-3-3-3-3

AMRAP in 12 min:

400m run
6 Cleans
9 Wall Balls
12 Pull-ups

Post rounds to comments.  Cash Out:  Russian Twists for 1:00 cumulative.

Sunday, July 12, 2015

WOD 071215

WOD 071215

Strength:  Strict Press 3-3-3-3-3

EMOM for 12 min:

5 Thrusters
3 Pull-ups

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

Friday, July 10, 2015

WOD 071015

WOD 071015

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

12 Burpee Pull-ups
10 Cleans
8 Push Press
100m run

Post rounds to comments.  Cash Out:  Flutter Kicks in 2:00

Thursday, July 9, 2015

WOD 070915

WOD 070915

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

10 Wall Balls
15 Ring Rows
20 HR Push-ups

Post rounds to comments.  Cash Out:  500m Row

Wednesday, July 8, 2015

WOD 070815

WOD 070815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Burpees
10 SDHP
8 Ring Dips

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

Tuesday, July 7, 2015

WOD 070715

WOD 070715

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

200m Run
15 OH Sit-ups
15 Push Press

Post times to comments.  Cash Out:  100 Jumping Squats

Sunday, July 5, 2015

WOD 070615

WOD 070615

Strength:  Deadlift: 3-3-3-3-3

"Cindy"

AMRAP in 20 min:

5 pull-ups
10 Push-ups
15 Squats

Post rounds to comments.

Thursday, July 2, 2015

WOD 070215

WOD 070215

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

200m Run
6 Thrusters
6 Burpee of Bars

Post rounds to comments.  Max Effort Ring Dips x 2