Thursday, July 28, 2016

WOD 072816

WOD 072816

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
8 Burpee over Bar
10 Box Jumps
20 DU's or 60 Singles

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

Wednesday, July 27, 2016

WOD 072716

WOD 072716

Strength:  Strict Pull-ups 4-4-4-4-4

5 Rounds for time:

100m Sprint
30 KB Swings

Post times to comments.  Cash Out:  Flutter Kicks (1:00)

Tuesday, July 26, 2016

WOD 072616

WOD 072616

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees

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

Monday, July 25, 2016

WOD 072516

WOD 072516

Strength:  Floor Press 3-3-3-3-3

AMRAP in 10 min:

25 Wallballs
5 Deadlifts

Post rounds to comments.  Cash Out:  ME Push-ups in 1:00

Thursday, July 21, 2016

WOD 072116

WOD 072116

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
20 Wallballs
15 Burpees

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


Wednesday, July 20, 2016

WOD 072016

WOD 072016

Strength:  Back Squat 3-3-3-3-3

EMOM for 14 min:

14 KB Swings
14 Sit-ups

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

Tuesday, July 19, 2016

WOD 071916

WOD 071916

Strength:  Deadlift 3-3-3-3-3


AMRAP in 16 min:

7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)

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

Monday, July 18, 2016

WOD 071816

WOD 071816

Warm-up:
50 Jump Ropes
10 Ring Dips/Bench Dips
10 Broad Jumps
10 Pass Thrus
10 Pull-up Negatives

AMRAP in 15 min:

8 Thrusters
12 Box Jumps
16 HR Push-ups
200m run

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

Thursday, July 14, 2016

WOD 071416

WOD 071416

Strength:  Clean 3-3-3-3-3

7 Rounds:  :30 on/:30 off

Double Unders/Singles
HR Push-ups
Walking Lunges

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

Tuesday, July 12, 2016

WOD 071216

WOD 071216

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

25 Wall Balls
20 Box Jumps
15 KB Swings

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

Monday, July 11, 2016

WOD 071116

WOD 071116

Warm-up:
200m jog
10 Wall Squats
10 Ring Rows
10 Pass Thru's
10 Spiderman's
10 Leg Swings

Strength:  Back Squat 3-3-3-3-3

3-6-9-12-15-18-21 reps for time:

Pull-ups
Push Press

Post times to comments.  Cash Out:  Turkish Get-ups (5 each arm)

Thursday, July 7, 2016

WOD 070716

WOD 070716

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

7 Burpee Pull-ups
14 OH Sit-ups
21 HR Push-ups

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

Wednesday, July 6, 2016

WOD 070616

WOD 070616

Strength:  Front Squat 3-3-3-3-3

For time:

20 Thrusters
100m Farmer's Carry
15 Thrusters
150m Farmer's Carry
10 Thrusters
200 Farmer's Carry

Post times to comments.

Tuesday, July 5, 2016

WOD 070516

WOD 070516

Strength:  Push Press 3-3-3-3-3

AMRAP in 10 min:

6 Deadlifts
40 DU's or 120 Singles

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