WOD 120114

WOD 120114

Strength:  Deadlift 5-5-5-5-5

AMRAP in 12 min:

1st 4 min:

3 HSPU
6 KB Swings

2nd 4 min:

4 Chest 2 Bar Pull-ups
8 Goblet Squats

Last 4 min:

5 Burpees
10 Dumbbell Thrusters

Post rounds for each iteration.  Cash Out:  ME Push-ups in 1 minute

WOD 113014

WOD 113014

For time:

5k run (3.2 miles)

Post times to comments.

WOD 112814

WOD 112814

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

20 KB Swings
15 Goblet Squats
10 Push Press

Post times to comments.  Cash Out:  400m run for time.

WOD 112714

WOD 112714

Happy Thanksgiving!!

For time:

800m run
50 Push-ups
800m run
50 Sit-ups
800m run
50 Ring Rows
800m run
50 Burpee Wall Balls

Post times to comments.

WOD 112614

WOD 112614

Strength:  Floor Press 4-4-4-4-4

10-1 reps for time:

Thrusters
Box Jumps

Post times to comments.  Cash Out:  Flutter Kicks (:40 on/:40 off) x 3

WOD 112514

WOD 112514

Strength:  Strict Press 3-3-3-3-3

AMRAP in 15 min:

200m run
5 Deadlifts
10 Knees to Elbows
15 Wallballs

Post rounds to comments.  Cash Out:  50 sledge strikes, each arm

WOD 112414

WOD 112414

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

6 Strict Pull-ups
9 Box Jumps
12 KB Swings

Post rounds to comments.  Cash Out:  L Hang (1:00 total on the bar)

WOD 112114

WOD 112114

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Burpee Pull-ups
15 Wall balls
20 HR Push-ups

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

WOD 111914

WOD 111914

Strength:  Floor Press 4-4-4-4-4

For time:

400m run
21 HSPU or Seated DB Presses
400m run
15 HSPU or Seated DB Presses
400m run
9 HSPU or Seated DB Presses

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

WOD 111814

WOD 111814

Strength:  Strict Pull-ups 4-4-4-4-4

AMRAP in 12 min:

10 KB Swings
10 Thrusters

Post rounds to comments.  Cash Out:  500m row

WOD 111714

WOD 111714

Strength:  Power Cleans 3-3-3-3-3

AMRAP in 15 min:

5 OH Squats
7 lateral burpee over bar
9 Pull-ups

Post rounds to comments.  Cash Out:  Flutter Kicks (:40 on/:40 off) x 2

WOD 111514

WOD 111514

Strength:  Strict Pull-ups 4-4-4-4-4

4 Rounds for time:

15 Wall balls
25 KB Swings

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

WOD 111414

WOD 111414

Strength:  Floor press 3-3-3-3-3

10-9-8-7... reps for time:

Sumo Deadlift High Pulls
Burpees

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

WOD 111314

WOD 111314

Strength:  Cleans 3-3-3-3-3

AMRAP in 8 min:

2 Deadlifts
2 Sit-ups
4 Deadlifts
4 Sit-ups
6 Deadlifts
6 Sit-ups
8....
10...

Post rounds to comments.  Cash Out:  Flutter kicks (:40 on/:40 off) x 2

WOD 111214

WOD 111214

Strength:  Strict Press 5-5-5-5-5

AMRAP in 15 min:

5 Handstand Push-ups
7 Burpees
9 Pull-ups

Post rounds to comments.  Cash out:  1000m row for time.

WOD 111114

WOD 111114

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

10 Box Jumps
20 Front Rack Lunges (Use a KB in the front rack like a goblet squat hold)
30 Wall Balls

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

WOD 111014

WOD 111014

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

400m Run
10 Burpees
10 C2B Pull-ups

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

WOD 110514

WOD 110514

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 12 min:

100m Run
10 KB Swings
10 Thrusters

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

WOD 110514

WOD 110514

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Power Cleans
30 Ab Mat Sit-ups

Post times to comments.  Cash Out:  750m Row

WOD 110314

WOD 110314

Strength:  Back Squat 3-3-3-3-3

21-15-9 for time:

Goblet Squat
Abmat Sit-ups
HR Push-ups

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

WOD 110114

WOD 110114

Strength:  Bench Press 4-4-4-4-4

AMRAP in 8 min:

4 Push Press
8 C2B Pull-ups

Post times to comments.