WOD 103114

WOD 103114

Strength: Push Press 3-3-3-3-3

For time:

20-15-10

Jumping Squats
Push-ups
200m Run between rounds

Post times to comments.

WOD 103014

WOD 103014

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

200m run
10 OH Sit-ups
15 Box jumps
20 KB Swings

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

WOD 102914

WOD 102914

Strength:  Deadlift 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

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

WOD 102814

WOD 102814

Strength:  Floor Press 4-4-4-4-4

"Tabata This!"

Tabata Row

Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post scores to comments.

WOD 102714

WOD 102714

Strength:  Strict Pull-ups 4-4-4-4-4

3 Rounds for time:

10 Hang Cleans
10 Bar Facing Bupees
30 Double Unders

Post times to comments.  Cash out:  400m Run x 2

WOD 102414

WOD 102414

Strength:  Thrusters 3-3-3-3-3

4 Rounds for time:

200m Run
10 Front Squats
200m Run
10 Burpee Pull-ups

Post times to comments.  Cash Out:  ME Push-ups in 1:00 x 2

WOD 102214

WOD 102214

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Box Jumps
7 Push Press
9 Wallballs

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

WOD 102114

WOD 102114

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

15 Goblet Squats
20 Push-ups
25 Sit-ups
400m run

Post rounds to comments.

WOD 102014

WOD 102014

Strength:  Floor Press 3-3-3-3-3

For time:

Thrusters 1,2,3,4....10
Pull-ups   10,9,8,7....1

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

WOD 101614

WOD 101614

Strength:  Deadlift 4-4-4-4-4

3 Rounds for time:

400m run
15 Wall Balls
20 Push-ups
25 KB Swings

Post times to comments.  Cash Out:  ME sit-up in 2 min

WOD 101614

WOD 101614

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

10 Push Press
20 Pull-ups
40 Double Unders or 120 Singles

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

WOD 101514

WOD 101514

Strength:  Max Unbroken strict pull-ups x 2

4 Rounds for time:

4 Clean and Jerks
8 Burpee Box Jumps
12 KB Swings

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

WOD 101414

WOD 101414

Strength:  Strict Press 3-3-3-3-3

For time:

800m run
36 Wall Balls
36 Burpees
36 Pull-ups
36 Box Jumps
36 Push-ups
36 SDHP
800m run

Post times to comments.

WOD 101314

WOD 101314

Strength: Front Squat 3-3-3-3-3

AMRAP in 12 min:

5 Deadlifts
10 Burpees
15 OH Lunges

Post rounds to comments.  Cash Out: ME Push-ups in 1:00 x 2

WOD 101114

WOD 101114

Strength:  Strict Press 3-3-3-3-3

AMRAP in 10 min:

5 Pull-ups
5 Thrusters

Post Rounds to comments.  Cash Out:  ME Sit-ups in 2:00

WOD 101014

WOD 101014

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

10 KB Swings
10 KB Lunges (hold the KB in the goblet squat position)

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

WOD 100814

WOD 100814

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

5 Strict Pull-ups
10 Dumbbell Thrusters
15 Sit-ups
200m Dumbbell Run

Post Rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

WOD 100714

WOD 100714

Strength:  Deadlift 3-3-3-3-3

For time:
10 Pull-ups
10 Back Squats
100m Run
20 Pull-ups
20 Back Squats
100m Run
30 Pull-ups
30 Back Squats
100m Run

Post times to comments.  Cash Out:  5 Turkish Get-ups each arm x 2

WOD 100614

WOD 100614

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 Min:

6 Strict Handstand Push-ups or Strict Press
12 KB Swings

Post rounds to comments.  Cash Out:  500m Row

WOD 100514

WOD 100514

For Time:

40 Wall Balls
40 Jumping Pull-ups
40 Push Press
40 Burpees
40 KB Swings

Post times to comments.

WOD 100414

WOD 100414

Strength:  Push Press 3-3-3-3-3

EMOTM for 15 min:

5 Clapping Push-ups
2 Burpee Box Jumps
5 Sit-ups

and then EMOTM 15 min:

7 Clapping Push-ups
3 Burpee Box Jumps
7 Sit-ups

Post times to comments.

WOD 100214

WOD 100214

Strength:  OH Squats 3-3-3-3-3

4 Rounds for time:

5 Cleans
15 OH Sit-ups
30 Double Unders or 90 Singles

Post times to comments.  Cash Out:  800m Run

WOD 100114

WOD 100114

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 20 min:

5 Deadlifts
10 HR Push-ups
15 Wallballs
400m Run

Post rounds to comments.