Thursday, June 22, 2017

WOD 062217

WOD 062217

Warmup:

3 Rounds of:
10 Cal Row
10 Squats
10 Push Ups

Strength:  Deadlift 3-3-3-3-3

800m Run, then
AMRAP in 15 min:
12 Wallballs
12 Goblet Squats
12 HR Push Ups
then, 800m Run

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

Wednesday, June 21, 2017

WOD 062117

WOD 062117

Warmup:

AMRAP in 5 min:

10 Push Ups
10 Air Squat
4 Inch Worms

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

10 Cleans
10 Burpee o/ Bar
200m Run

Post times to comments.  Cash Out:  L Hold for 1 min


Monday, June 19, 2017

WOD 061917

WOD 061917

Warmup:

3 rounds of:
10 Push ups
20 Mountain Climbers
5 Pull ups

Strength:  OH Squat 3-3-3-3-3

For time:

10-1 reps of:

Burpees
Jumping Pull ups

Post times to comments.  Cash Out:  ME Sit up in 1 min

Friday, June 16, 2017

WOD 061617

WOD 061617

10 Rounds for time:

5 Pull ups
10 Push ups
15 Squats

Post times to comments.

Thursday, June 15, 2017

WOD 061517

WOD 061517

Warmup:

4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Shoulder Press 3-3-3-3-3

5 Rounds for time:

200m Row
12 Back Squats

Post times to comments.  Cash Out:  ME Sit ups in 2 min

Wednesday, June 14, 2017

WOD 061417

WOD 061417

Warmup:

4 Rounds of:

5 Burpees
5 Sit ups
10 Air Squats
4 Inch Worms

Today is a single strength modality day.

Deadlift 10-8-6-5-3-3-2-1


Post weights to comments.  Cash Out:  1 min ME Push Ups in 1 min, 1 min ME Sit ups

Tuesday, June 13, 2017

WOD 061317

WOD 061317

Warmup:

10 Push Ups
20 DU's or 40 Singles
5 Wallballs

Strength:  Cleans 3-3-3-3-3

3 Rounds for time:

20 DB Snatches
10 Ring Rows

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

Monday, June 12, 2017

WOD 061217

WOD 061217

Warmup:

3 Rounds of:

10 Air Squats
3 Handstand Holds
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

400m Run
12 Burpees
12 Push Press

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

Thursday, June 8, 2017

WOD 060817

WOD 060817

Warmup:

3 Rounds of:

5 Strict Pull ups
10 Push ups
10 Cal Row

Strength:  Clean and Jerk 3-3-3-3-3

4 Rounds for time:

14 Wallballs
14 Pull Ups

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

Wednesday, June 7, 2017

WOD 060717

WOD 060717

Warmup:
3 rounds of:

10 cal row
5 Push Ups
5 Sit ups

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

10 Strict Pull ups
10 Back Squats
200m Run

Post times to comments.

Tuesday, June 6, 2017

WOD 060617

WOD 060617

Warmup:

4 Rounds of:
20 DU's/40 Singles
5 Burpees
10 Walking Lunges

Strength:

Deadlift 3-3-3-3-3

AMRAP in 15 min:

8 Cleans
8 Bar over Burpees
200m Run

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

Monday, June 5, 2017

WOD 060517

WOD 060517

Warmup:

4 Rounds of:
10 Cal Row
5 Jumping Squats
5 Push ups

Strength:  Front Squat 3-3-3-3-3

5 Rounds for time:

200m run
15 KB Swings

Post times to comments.  Cash Out:  L-Hang for 1 min