WOD 033115

WOD 033115

Strength:  Back Squat 3-3-3-3-3

For time:

40 Wall Balls
40 KB Swings
40 Push-ups
40 Goblet Squats
40 Pull-ups

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

WOD 033015

WOD 033015

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

400m run
10 Hang Power Cleans
10 OH Sit-ups
10 Box Jumps

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

WOD 032815

WOD 032815

Strength:  OH Squat 3-3-3-3-3

21-15-9 rep for time:

Wall Balls
KB Swings
Burpees

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

WOD 032615

WOD 032615

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

10 Burpees
15 Walking Lunges
20 KB Swings

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

WOD 032515

WOD 032515

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

Post times to comments.  Cash Out:  800m run for time

WOD 032415

WOD 032415

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

7 Squat Cleans
8 Pull-ups
9 Box Jumps
10 HR Push-ups
100m Sprint

Post Rounds to comments.  Cash Out:  ME Ring Dips x 2

WOD 032315

WOD 032315

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

30 KB Swings
15 Front Squats
10 Toe 2 Bar

Post times to comments.  Cash Out:  100m Sprint x2

WOD 032115

WOD 032115

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Deadlifts
Wallballs

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

WOD 031915

WOD 031915

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

5 Cleans
10 Wall Balls
15 KB Swings
400m Run

Post rounds to comments.

WOD 031815

WOD 031815

Strength:  Back Squat 3-3-3-3-3

Tabata this:

Tabata Row
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Push-ups
Rest 1 min
Tabata Sit-ups
Rest 1 min
Tabata Pull-ups

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".

WOD 031715

WOD 031715

Strength:  Push Press 3-3-3-3-3

For time:

21 Deadlifts
21 Box Jumps
200m Row
15 Deadlifts
15 Box jumps
400m Row
9 Deadlifts
9 Box Jumps
600m Row

Post times to comments.  Cash Out:  ME Strict Pull-ups x 2

WOD 031615

WOD 031615

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

12 Burpee Pull-ups
6 HSPU or Strict Press
200m run

Cash Out:  Turkish Get-ups - 5 each arm x 2

WOD 031315

WOD 031315

Strength:  Handstand Push-ups 4-4-4-4-4

AMRAP in 15 min:

10 Pull-ups
20 OH Lunges
30 Double Unders or 90 singles

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

WOD 031115

WOD 031115

Strength:  OH Squat 3-3-3-3-3

EMOM for 10 min:

7 Thrusters
7 Pull-ups
7 Box Jumps

Post times to comments.  Cash Out:  ME Rung Dips x 2

WOD 031015

WOD 031015

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

500m row
10 Hang Power Cleans
10 Push Jerks
10 Box Jumps

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

WOD 030915

WOD 030915

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

10 Wall balls
20 Squats
30 Push Ups

Post rounds to comments.  Cash Out:  1:00 Weighted Plank Hold x 2

WOD 030615

WOD 030615

Strength:  Cleans 3-3-3-3-3

10,9,8....1 for time

Overhead Squats
Burpee Box Jumps

Post times to comments.  Cash Out:  1000m Row

WOD 030415

WOD 030415

Strength:  Deadlift 3-3-3-3-3

AMRAP in 10 min:

8 Thrusters
10 Ring Dips
12 Pull-ups

Post rounds to comments.  Cash Out:  (:30 Bicycle, :30 Sit-ups, :30 Rest) x 3

WOD 030315

WOD 030315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 15 min:

200m run
10 Pull-ups
15 Goblet Squats
20 HR Push-ups

Post rounds to comments.  Cash Out:  30 Medball Sit-ups, 30 Russian Twists

WOD 030215

WOD 030215

Strength:  Bear Complex @95#

Without stopping or dropping the bar, complete the following sequence, seven times:

• Power Clean;
• Front Squat;
• Push Press (have bar land behind head, in rear-rack position);
• Back Squat;
• Push-Press (have bar land on chest, in front-rack position).

3 Rounds for time:

25 KB Swings

25 Burpees

Post times to comments.  Cash Out:  1:00 Weighted Plank x 2