WOD 042916
Strength: Deadlift 3-3-3-3-3
4 Rounds for time:
20 Wallballs
20 KB Swings
10 Burpess
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 3
Friday, April 29, 2016
Thursday, April 28, 2016
WOD 042816
WOD 042816
Strength: Front Squat 3-3-3-3-3
EMOM for 20 min:
15 Push-ups
10 KB Swings
Post to comments. Cash Out: 800m run for time.
Strength: Front Squat 3-3-3-3-3
EMOM for 20 min:
15 Push-ups
10 KB Swings
Post to comments. Cash Out: 800m run for time.
Wednesday, April 27, 2016
WOD 042716
WOD 042716
Strength: Floor Press 3-3-3-3-3
DT
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Floor Press 3-3-3-3-3
DT
5 Rounds for time:
12 Deadlift (155/105)
9 Hang Power Cleans
6 Push Jerks
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Tuesday, April 26, 2016
WOD 042616
WOD 042616
Strength: Thrusters 3-3-3-3-3
3 Rounds for time:
30 OH Lunge Steps
30 Russian Twists
20 HR Push-ups
Post times to comments. Cash Out: 800m row for time.
Strength: Thrusters 3-3-3-3-3
3 Rounds for time:
30 OH Lunge Steps
30 Russian Twists
20 HR Push-ups
Post times to comments. Cash Out: 800m row for time.
Monday, April 25, 2016
WOD 042516
WOD 042516
Strength: Cleans 3-3-3-3-3
AMRAP in 12 min:
200m Run
14 Push Press
14 Jumping Squats
Post rounds to comments. Cash Out: 50 Sledge Strikes each arm.
Strength: Cleans 3-3-3-3-3
AMRAP in 12 min:
200m Run
14 Push Press
14 Jumping Squats
Post rounds to comments. Cash Out: 50 Sledge Strikes each arm.
Friday, April 22, 2016
WOD 042216
WOD 042216
Strength: Strict Pull-ups 4-4-4-4-4
3 Rounds for time:
400m Run
21-15-9
KB Swings
Box Jumps
400m Run
Begin and end with the 400m run. Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Strict Pull-ups 4-4-4-4-4
3 Rounds for time:
400m Run
21-15-9
KB Swings
Box Jumps
400m Run
Begin and end with the 400m run. Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, April 20, 2016
WOD 042016
WOD 042016
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
10 Jumping Squats
10 Ring Dips
10 Cleans
Post rounds to comments. Cash Out: 800m row for time
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
10 Jumping Squats
10 Ring Dips
10 Cleans
Post rounds to comments. Cash Out: 800m row for time
Tuesday, April 19, 2016
WOD 041916
WOD 041916
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
10 Push Press
15 Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Strength: Floor Press 3-3-3-3-3
4 Rounds for time:
100m Farmers Carry
10 Push Press
15 Burpees
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 3
Monday, April 18, 2016
WOD 041816
WOD 041816
Strength: OH Squat work for 5 min
Ring Rows 4 x 8-10 reps
For time:
30 Lunges
30 HR Push-ups
30 Wall Balls
30 Sit-ups
30 Box Jumps
30 Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Strength: OH Squat work for 5 min
Ring Rows 4 x 8-10 reps
For time:
30 Lunges
30 HR Push-ups
30 Wall Balls
30 Sit-ups
30 Box Jumps
30 Pull-ups
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off) x 2
Wednesday, April 13, 2016
WOD 041516
WOD 041516
Strength: Strict Pull-ups 4-4-4-4-4
10 -1 reps for time:
Cleans
Burpees
Post times to comments. Cash Out: 100m Sprint x 4
Strength: Strict Pull-ups 4-4-4-4-4
10 -1 reps for time:
Cleans
Burpees
Post times to comments. Cash Out: 100m Sprint x 4
WOD 041416
WOD 041416
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
8 Pull-ups
10 Front Squats
12 HR Push-ups
Post rounds to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 3
Strength: Back Squat 3-3-3-3-3
AMRAP in 15 min:
8 Pull-ups
10 Front Squats
12 HR Push-ups
Post rounds to comments. Cash Out: Weighted Planks (1:00 on/1:00 off) x 3
WOD 041316
WOD 041316
Strength: Push Press 3-3-3-3-3
AMRAP in 9 min:
10 OH Sit-ups
7 Cleans
Post rounds to comments. Cash Out: 500m row for time
Strength: Push Press 3-3-3-3-3
AMRAP in 9 min:
10 OH Sit-ups
7 Cleans
Post rounds to comments. Cash Out: 500m row for time
Tuesday, April 12, 2016
WOD 041216
WOD 041216
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m run
30 KB Swings
20 Wallballs
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off x 2)
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
400m run
30 KB Swings
20 Wallballs
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off x 2)
Monday, April 11, 2016
WOD 041116
WOD 041116
Strength: Bench Press 3-3-3-3-3
AMRAP in 7 min:
7 Chest to Bar Pull-ups
7 Burpee Box Jumps
Post rounds to comments. Cash Out: :30 Russian Twists, :30 Plank, :30 Sit-ups
Strength: Bench Press 3-3-3-3-3
AMRAP in 7 min:
7 Chest to Bar Pull-ups
7 Burpee Box Jumps
Post rounds to comments. Cash Out: :30 Russian Twists, :30 Plank, :30 Sit-ups
Friday, April 8, 2016
WOD 040816
WOD 040816
Strength: Clean 3-3-3-3-3
4 Rounds for time:
800m Run
20 Wall Balls
10 Burpees
Post times to comments.
Strength: Clean 3-3-3-3-3
4 Rounds for time:
800m Run
20 Wall Balls
10 Burpees
Post times to comments.
Wednesday, April 6, 2016
WOD 040616
WOD 040616
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Burpees
Cleans
Post times to comments. Cash Out: 100 m sprint x 4
Strength: Push Press 3-3-3-3-3
10-1 reps for time:
Burpees
Cleans
Post times to comments. Cash Out: 100 m sprint x 4
Tuesday, April 5, 2016
WOD 040516
WOD 040516
Strength: OH Squat work
AMRAP in 15 min:
12 Thrusters
8 Burpee Pull-ups
400m Run
Post rounds to comments. Cash Out: 4 Turkish Get-ups on each arm x 2
Strength: OH Squat work
AMRAP in 15 min:
12 Thrusters
8 Burpee Pull-ups
400m Run
Post rounds to comments. Cash Out: 4 Turkish Get-ups on each arm x 2
Monday, April 4, 2016
WOD 040416
WOD 040416
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
20 KB Swings
20 Box Jumps
20 Russian Twists
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off ) x 2
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
20 KB Swings
20 Box Jumps
20 Russian Twists
Post times to comments. Cash Out: Weighted Plank (1:00 on/1:00 off ) x 2
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