Thursday, October 29, 2015

WOD 102915

WOD 102915

Skill:  Double Unders for 5 min

For time:

50 Wall balls
15 Pull-ups
30 Wall Balls
10 Pull-ups
15 Wall Balls
5 Pull-ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Wednesday, October 28, 2015

WOD 102815

WOD 102815

Strength:  Floor Press 3-3-3-3-3

3 Rounds for time:

15 Hang Power Cleans
400m Run

Post times to comments.  Cash Out:  ME Ring Dips x 2

Tuesday, October 27, 2015

WOD 102715

WOD 102715

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

12 Pull-ups
12 Box Jumps
12 Ring Dips

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

Monday, October 26, 2015

WOD 102615

WOD 102615

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

20 KB Swings
20 Burpees
5 Handstand Push-ups

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

Tuesday, October 20, 2015

WOD 102015

WOD 102015

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

200m Run
15 Burpees

Post times to comments.  Cash Out:  1:00 L-Hang (1:00 min total of work, rest when you need to rest)

Sunday, October 18, 2015

WOD 101915

WOD 101915

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

10 Box Jumps
10 Push Press

Post rounds to comments.  Cash Out:  Flutter Kicks :45 on/:45 off x 2

Friday, October 16, 2015

WOD 101615

WOD 101615

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

8 Pull-ups
12 Wall balls
16 HR Push-ups

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

Thursday, October 15, 2015

WOD 101515

WOD 101515

Strength:  Bask Squat 3-3-3-3-3

"Christine"

3 Rounds for time:

500m row
12 Dead Lifts (BW/75% of BW)
21 Box Jumps

Post times to comments.  Cash Out:  ME strict Ring Dips x 2.  BW = Body Weight

Wednesday, October 14, 2015

WOD 101415

WOD 101415

Strength:  3 Strict Pull-ups + 2 Kipping Pull-ups x 5

AMRAP in 7:00

100m Run
7 Thrusters

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

Tuesday, October 13, 2015

WOD 101315

WOD 101315

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

1:30 on/1:30 off of:
Burpees
KB Swings
Calorie Row

Do 1:30 of work of burpees, then 1:30 rest, 1:30 of KB Swings, 1:30 rest, 1:30 of rowing and then repeat two more times.  Cash Out:  ME Sit ups in 2 min

Saturday, October 10, 2015

WOD 101015

WOD 101015

Strength:  Push Press 3-3-3-3-3

5 Rounds for time: 

400m run
20 Wall balls
20 Box Jumps

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

Wednesday, October 7, 2015

WOD 100715

WOD 100715

Strength:  Deadlift 3-3-3-3-3

AMRAP in 7:00 min

3,6,9,12, etc...

Clean and Jerks
Toes to Bar

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

Monday, October 5, 2015

WOD 100515

WOD 100515

Strength:  Ring Dips 5-5-5-5-5

3 Rounds for time:

50 Walking Lunges
30 V-ups
10 Pull-ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

Saturday, October 3, 2015

WOD 100315

WOD 100315

Strength:  Floor Press 4-4-4-4-4

For time:

Run a 5k

Post times to comments.

Friday, October 2, 2015

WOD 100215

WOD 100215

Strength:  Ring Rows 7-7-7-7-7


3 Rounds for time:
500m row
20 toes to bar
20 Push-ups
400m Run

Post times to comments.

Thursday, October 1, 2015

WOD 100115

WOD 100115

Strength:  Push Press 3-3-3-3-3

3 rounds for time:

50 Squats
7 Pull-ups
7 Ring Dips
10 Hang Power Cleans

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