WOD 073117

WOD 073117

Warm up:

3 rounds of:
10 Push ups
5 Box Jumps
5 Burpees

Strength:  Floor Press 3-3-3-3-3

Chelsea

EMOM for 30 min:
5 Pull Ups
10 Push Ups
15 Squats

Post to comments.

WOD 072717

WOD 072717

Warmup:

3 Rounds of:
10 Push Ups
10 Air Squats
20 DU's or 40 Singles

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

200m Row
20 Air Squats
10 Ring Dips/Bench Dips

Post times to comments.

WOD 072617

WOD 072617

Warmup:

4 Rounds of:
10 Cal Row
5 Box Jumps
10 Push Ups

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

400m Run
12 Burpees
12 Sumo Deadlift High Pulls (SDHP)

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

WOD 072517

WOD 072517

Warmup:

3 Rounds of:
10 Air Squats
5 Pull ups
10 Cal Row

Strength:  Deadlift 5-5-5-5-5

For time:

3000m Row

Post times to comments.  Cash out:  ME Wall Ball Side Throws in 1:00

WOD 072417

WOD 072417

Warmup:

3 Rounds of:
10 Push Ups
10 Ring Rows
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

21-15-9 reps of:

Front Squat
Pull ups

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

WOD 072017

WOD 072017

Warmup:

3 Rounds of:
10 cal row
5 pull ups
10 air squats

Strength: OH Squats 3-3-3-3-3

800m Run, then:
AMRAP in 12 min:
8 Pull Ups
12 DB Snatches
16 Sit ups
then, 800m Run

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

WOD 071917

WOD 071917

Warmup:

3 Rounds of:
20 DU's or 40 singles
5 Burpees
10 Air Squats

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

400m run
20 KB Swings
10 Ring Dips

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

WOD 071817

WOD 071817

Warmup:
3 Rounds of:
5 Jumping Squats
5 Push Ups
5 Pull ups

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Thrusters
16 HR Push Ups
50m Farmers Carry

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

WOD 071717

WOD 071717

Warmup:

2 Rounds of:

300m Row
5 Pull Ups
10 Air Squats

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

25 DU's or 75 Singles
15 Wall Balls
10 Box Jumps

Post rounds to comments.  Cash Out: Weighted Plank 1:00

WOD 071417

WOD 071417

Warmup:

3 Rounds of:
10 Push ups
5 Jumping Squats
20 DU's or 40 Singles

Strength:  Floor Press 3-3-3-3-3

10-1 reps of:

Deadlift
DB Snatch

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

WOD 071217

WOD 071217

Warmup:

4 rounds of:
10 Air Squats
5 Pull ups
20 DU's or 40 Singles

Strength:  Deadlift 3-3-3-3-3

For time:

5K Row

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

WOD 071117

WOD 071117

Warmup:

5 Burpees
5 Pull ups
10 Cal Row

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

12 Clean and Jerk
12 Wall Balls
50 Sledge Strikes

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

WOD 071017

WOD 071017

Warmup:

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

Strength:  Cleans 3-3-3-3-3

AMRAP in 20 min:

15 Goblet Squats
10 Burpee Pull ups
200m Run

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

WOD 070617

WOD 070617

Warmup:

3 Rounds of:
5 Burpees
5 Jumping Squats
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

12 Goblet Squats
12 1 Arm DB Snatch
200m Run

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

WOD 070417

Happy 4th of July!!

WOD 070317

WOD 070317

Warmup:

3 Round of:
10 Cal Row
10 Air Squats
10 HR Push Ups

Strength:  Front Squat 3-3-3-3-3

"Filthy Fifty"

For time:
50 Box Jumps
50 Jumping Pull ups
50 KB Swings
50 Walking Lunges
50 K2E
50 Push Press (45/35)
50 Supermans
50 Wall Balls
50 Burpees
50 Du's or 150 Singles

Post times to comments.