WOD 083115

WOD 083115

Strength:  Push Press 3-3-3-3-3


2 Rounds for time:

15 KB Swings
15 Squats
500m Row
15 KB Swings
15 Squats
400m Run

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

WOD 082915

WOD 082915

AMRAP in 20 min:

400 m run
25 DU's
15 Deadlifts

Post Rounds to comments.

WOD 082815

WOD 082815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

12 Burpee Pull-ups
10 Ring Rows
8 Goblet Squats

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

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

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

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

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

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.

WOD 081915

WOD 081915

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

200m Run
15 OH Sit-ups
10 Power Cleans

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

WOD 081815

WOD 081815

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

400m Run
10 Push Press
15 Box Jumps
15 KB Swings

Post times to comments.  Cash Out:  ME ring dips x 2

WOD 081715

WOD 081715

Strength:  EMOM for 5 min:

5 Clean and Jerks

then; 4 max effort Pull-ups with a :02 hold with your chin over the bar

AMRAP in 2:00 x 3 with a :90 rest between:

5 Thrusters
5 Burpee over bars

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

WOD 081415

WOD 081415

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

20 Burpees
40 Squats
400m Run

Post times to comments.  Cash Out:  Flutter Kicks for 2 min

WOD 081215

WOD 081215

Strength:  Front Squat 3-3-3-3-3

5 Rounds for time:

20 KB Swings
10 OH Squat
200m Row

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

WOD 081115

WOD 081115

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

10 Burpee Box Jumps
12 Push Press
14 Toes to Bar

Post rounds to comments.  Cash out:  Ring Dips (10-12 reps) x 4

WOD 081015

WOD 081015

Strength:  Deadlift 3-3-3-3-3

TABATA this:

KB Swings
Push-ups
Wall Balls
Pull-ups
Row

Post score to comments.  20 seconds of work followed by 10 seconds of rest repeated 8 times

WOD 080915

WOD 080915

Strength:  Push Press 4-4-4-4-4

10-1 reps for time:

Thrusters
KB Swings

Post times to comments.

WOD 080815

WOD 080815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

20 OH Lunges
15 Burpees
10 Ring Dips


Post rounds to comments.

WOD 080515

WOD 080515

Strength:  Back Squat 3-3-3-3-3

"Grace"

For time:

30 Clean and Jerks (135/95#)

Post times to comments.  Cash Out:  40 Jumping Squats

WOD 080415

WOD 080415

Strength:  EMOM for 5 min:  4 Clean and Jerks

4 Rounds for time:

15 Pull-ups
20 Wallballs

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

WOD 080315

WOD 080315

Strength:  Max Pull-ups x 3

AMRAP in 15 min:

200m run
12 Box Jumps
12 HR Push-ups
12 KB Swings

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