WOD 052915

WOD 052915

Strength:  Back Squat 3-3-3-3-3

3 rounds for time:

10 Ring Dips
20 OH Lunges
30 Double Unders or 90 Singles

Post times to comments.  Cash Out:  Flutter Kicks in 1:00

WOD 052815

WOD 052815

Strength:  Deadlift 3-3-3-3-3

AMRAP in 15 min:

20 Box Jumps
*10 Man Makers
*Row-Push-up-Row-Push-up-Squat Clean Thruster (dumbbell)

Post rounds to comments.

WOD 052715

WOD 052715

Strength:  Push Press 3-3-3-3-3

15-12-9-6-3 for time:

Front Squats
Bar facing burpees
100m run after each round

Post times to comments.  Cash Out:  ME sit ups in 2:00

WOD 052615

WOD 052615

Strength:  Floor Press 3-3-3-3-3

2:00 on/ 2:00 off:

Wall balls
Double Unders
KB Swings
100m Shuttle Runs
Toes to Bar
Burpee Box Jumps
Calorie Row

Post to comments.

WOD 052415

WOD 052415

Strength:  OH Squats

10-1 reps for time:

Thrusters
Burpee Pull-ups

Post times to comments.

WOD 052215

WOD 052215

Strength:  Back Squat: 3-3-3-3-3

AMRAP in 15 min:

200m run
12 HR Push-ups
15 Goblet Squats
18 KB Swings

Post rounds to comments.

WOD 052115

WOD 052015

Strength:  Deadlift 3-3-3-3-3

"Fran"

21-15-9 reps for time:

Thrusters (95/65)
Pull-ups

Post times to comments.

WOD 052015

WOD 052015

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

8 Pull-ups
10 Push Press
12 Burpee Over Bar
14 SDHP

Post times to comments.  Cash Out:  750m row

WOD 051915

WOD 051915

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 15 min:

8 Burpees
12 Push Press
16 OH Sit-ups

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

WOD 051815

WOD 051815

Strength:  Floor Press 3-3-3-3-3

For time:

60 Double Unders or 180 Singles
50 Wall Balls
40 Box Jumps
30 Wall Balls
20 Toes to Bar
10 Wall Balls

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

WOD 051715

WOD 051715

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

10 Box Jumps
15 HR Push-ups
20 Push Press

Post times to comments.

WOD 051615

WOD 051615

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Wall Balls
Burpee Pull-ups

Cash Out:  Cleans 3-3-3-3-3

WOD 051415

WOD 051415

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

12 Pull-ups
15 Wall Balls
18 OH Lunges
21 KB Swings

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

WOD 051315

WOD 051315

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

10 Ring Rows
10 Ring Dips
10 Squats
1 Clean

Post rounds to comments.  Cash Out:  Alternating Turkish Get-ups for 1:00

WOD 051215

WOD 051215

Strength:  Deadlift 3-3-3-3-3

10 Rounds for time:

10 HR Push-ups
10 Sit-ups
5 Burpee Box Jumps

Post times to comments.  Cash Out:  500m Row

WOD 051115

WOD 051115

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

6 Squat Cleans
12 Pull-ups
200m Run

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

WOD 050515

WOD 050515

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 minutes of:
5 box jumps, 30/24inches
5 handstand pushups
5 power cleans, 135/95lbs
5, 1 arm thrusters right, 1.5/1 pood
5, 1 arm thrusters left, 1.5/1 pood

Post rounds to comments. Happy Cinco de Mayo!

WOD 050415

WOD 050415

Strength:  OH Squat 3-3-3-3-3

4 Rounds for time:

21 Goblet Squats
9 Burpees
100m run

Post times to comments.  1:00 Russian Twist, 1:00 Flutter Kicks, 1:00 Rest x 2

WOD 050315

WOD 050315

AMRAP in 7 min:

40 Double Unders
20 Push Press

then , AMRAP in 4 min:

8 Power Clean
16 Sit-ups

Post rounds to comments. 

WOD 050215

WOD 050215

Strength:  Deadlift 3-3-3-3-3

For time:

5K

Post times to comments.