WOD 022916

WOD 022916

Strength:  Front Squat 3-3-3-3-3

16.1
20:00 AMRAP
25’ OH Walking Lunge (95/65)
8 Bar Facing Burpees
25’ OH Walking Lunge (95/65)
8 Chest to Bar

or 
AMRAP in 20 min:
400m run
15 Box Jumps
30 KB Swings

Post rounds to comments.  

WOD 022516

WOD 022516

Strength:  Front Squat 3-3-3-3-3

For time:

Buy in: 400m run
10-1 reps of:
Pull-ups
Burpees
Buy Out: 400m Run

Post times to comments.  Cash Out:  Weighted Planks (1:00 on/1:00 off) x 2

WOD 022416

WOD 022416

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

10 Burpee Pull-ups
20 KB Swings
30 OH Lunges

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

WOD 022316

WOD 022316

Floor Press 3-3-3-3-3

AMRAP 15:00
50 Double Unders or 150 Singles
30 Wall-balls  
7 Power Cleans 

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

WOD 022216

WOD 022216

Strength:  Deadlift 3-3-3-3-3

AMRAP in 8 min:

3,6,9,12,15...reps of:
Weighted Sit ups
Box Jumps
Shoulder Press

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

WOD 021916

WOD 021916

Strength:  Floor Press 3-3-3-3-3

For time:
50 Walking Lunges
50 Med-ball Sit-ups
50 KB Swings
50 Double Unders (150 Singles)
50 HR Push-ups
50 Sit-ups
50 Ring Rows

Post times to comments.

WOD 021816

WOD 021816

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m run
25 Jumping Squats
15 KB Swings

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

WOD 021716

WOD 021716

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

5 Power Cleans
10 Toes to Bar
15 Wall balls


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

WOD 021616

WOD 021616

Strength:  Cleans 3-3-3-3-3

2 Rounds for time:

400m run
18 Thrusters
18 Deadlifts

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

WOD 021516

WOD 021516

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

15 Push Press
12 Pull-ups
5 Burpees

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

WOD 021016

WOD 021016

Strength:  Cleans 3-3-3-3-3

AMRAP in 10 min:

10 Thrusters
15 KB Swings

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

WOD 020916

WOD 020916

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

200m run
12 Box Jumps
18 HR Push-ups

Post rounds to comments.  Cash Out:  ME Ring Rows in 1:00

WOD 020816

WOD 020816

Skill:  Hand stand hold work for 5 min

For time:

400m run, then
30-20-10 reps of:
KB Swings
Goblet Squats
Burpees
then, 400m run

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2

WOD 020516

WOD 020516

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min: 

200m run
20 KB Swings
15 Jumping Squats

Post rounds to comments. 

WOD 020416

WOD 020416

Strength:  EMOM for 8 min:  3 Deadlifts + 3 Strict Pull-ups

4 rounds for time:

7 Clean and Jerks
7 Burpee over bars
7 Pull-ups

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

WOD 020316

WOD 020316

For time:

80 Squats
70 Sit-ups
60 Lunge Steps
50 HR Push-ups
40 Box Jumps
30 Russian Twists
20 Ring Dips
10 Burpees

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

WOD 020216

WOD 020216

Strength:  Floor Press 3-3-3-3-3

AMRAP in 13:00

12 KB Swings
12 Burpee Pull-ups

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

WOD 020116

WOD 020116

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
10 Front Squats
20 OH Sit-ups

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