WOD 072815
Strength: Push Press 3-3-3-3-3
400m Run, then
4 Rounds for time:
10 Burpee Pull-ups
15 Wall Balls
20 OH Walking Lunges
End with a 400m run. Post times to comments. Cash Out: 1:00 L Hang
Tuesday, July 28, 2015
Monday, July 27, 2015
WOD 072715
WOD 072715
Strength: Front Squat 3-3-3-3-3
For time:
10-8-6-4-2-4-6-8-10 reps
Goblet Squats
KB Swings
Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 2
Strength: Front Squat 3-3-3-3-3
For time:
10-8-6-4-2-4-6-8-10 reps
Goblet Squats
KB Swings
Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 2
Friday, July 24, 2015
WOD 072415
WOD 072415
Strength: Front Squat 3-3-3-3-3
For time:
100 Sit-ups
100 Double Unders (or 300 Singles)
50 HR Push-ups
50 Pull-ups
Post times to comments. Cash Out: 100m Sprint x 2
Strength: Front Squat 3-3-3-3-3
For time:
100 Sit-ups
100 Double Unders (or 300 Singles)
50 HR Push-ups
50 Pull-ups
Post times to comments. Cash Out: 100m Sprint x 2
Thursday, July 23, 2015
WOD 072315
WOD 072315
Strength: Floor Press 3-3-3-3-3
AMRAP in 5 min x 2
5 Push Press
7 Power Cleans
9 Air Squats
Rest 4 min between rounds. Cash Out: 30 Knees to Elbow.
Strength: Floor Press 3-3-3-3-3
AMRAP in 5 min x 2
5 Push Press
7 Power Cleans
9 Air Squats
Rest 4 min between rounds. Cash Out: 30 Knees to Elbow.
Friday, July 17, 2015
WOD 071715
WOD 071715
Strength: Strict pull-ups 4-4-4-4-4
4 Rounds for time:
200m Run
10 Thrusters
15 Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/ :45 off)
Strength: Strict pull-ups 4-4-4-4-4
4 Rounds for time:
200m Run
10 Thrusters
15 Box Jumps
Post times to comments. Cash Out: Flutter Kicks (:45 on/ :45 off)
Thursday, July 16, 2015
WOD 071615
WOD 071615
Strength: Ring Rows 8-8-8-8-8
Ladder in 10 min:
2,2,4,4,6,6....etc
Deadlift
Burpees
Post to comments. Cash Out: 25 Toes to Bar
Strength: Ring Rows 8-8-8-8-8
Ladder in 10 min:
2,2,4,4,6,6....etc
Deadlift
Burpees
Post to comments. Cash Out: 25 Toes to Bar
Tuesday, July 14, 2015
WOD 071415
WOD 071415
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
35 HR Push-ups
25 KB Swings
15 Pull-ups
5 Squat Clean Thrusters
Post times to comments. Cash Out: 800m Run for time.
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
35 HR Push-ups
25 KB Swings
15 Pull-ups
5 Squat Clean Thrusters
Post times to comments. Cash Out: 800m Run for time.
Monday, July 13, 2015
WOD 071315
WOD 071315
Strength: Deadlift: 3-3-3-3-3
AMRAP in 12 min:
400m run
6 Cleans
9 Wall Balls
12 Pull-ups
Post rounds to comments. Cash Out: Russian Twists for 1:00 cumulative.
Strength: Deadlift: 3-3-3-3-3
AMRAP in 12 min:
400m run
6 Cleans
9 Wall Balls
12 Pull-ups
Post rounds to comments. Cash Out: Russian Twists for 1:00 cumulative.
Sunday, July 12, 2015
WOD 071215
WOD 071215
Strength: Strict Press 3-3-3-3-3
EMOM for 12 min:
5 Thrusters
3 Pull-ups
Post to comments. Cash Out: 100m Sprint x 4
Strength: Strict Press 3-3-3-3-3
EMOM for 12 min:
5 Thrusters
3 Pull-ups
Post to comments. Cash Out: 100m Sprint x 4
Friday, July 10, 2015
WOD 071015
WOD 071015
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
12 Burpee Pull-ups
10 Cleans
8 Push Press
100m run
Post rounds to comments. Cash Out: Flutter Kicks in 2:00
Strength: Front Squat 3-3-3-3-3
AMRAP in 15 min:
12 Burpee Pull-ups
10 Cleans
8 Push Press
100m run
Post rounds to comments. Cash Out: Flutter Kicks in 2:00
Thursday, July 9, 2015
WOD 070915
WOD 070915
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
10 Wall Balls
15 Ring Rows
20 HR Push-ups
Post rounds to comments. Cash Out: 500m Row
Strength: Push Press 3-3-3-3-3
4 Rounds for time:
10 Wall Balls
15 Ring Rows
20 HR Push-ups
Post rounds to comments. Cash Out: 500m Row
Wednesday, July 8, 2015
WOD 070815
WOD 070815
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
12 Burpees
10 SDHP
8 Ring Dips
Post rounds to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
12 Burpees
10 SDHP
8 Ring Dips
Post rounds to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 2
Tuesday, July 7, 2015
WOD 070715
WOD 070715
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
200m Run
15 OH Sit-ups
15 Push Press
Post times to comments. Cash Out: 100 Jumping Squats
Strength: Back Squat 3-3-3-3-3
4 Rounds for time:
200m Run
15 OH Sit-ups
15 Push Press
Post times to comments. Cash Out: 100 Jumping Squats
Sunday, July 5, 2015
WOD 070615
WOD 070615
Strength: Deadlift: 3-3-3-3-3
"Cindy"
AMRAP in 20 min:
5 pull-ups
10 Push-ups
15 Squats
Post rounds to comments.
Strength: Deadlift: 3-3-3-3-3
"Cindy"
AMRAP in 20 min:
5 pull-ups
10 Push-ups
15 Squats
Post rounds to comments.
Thursday, July 2, 2015
WOD 070215
WOD 070215
Strength: Front Squat 3-3-3-3-3
AMRAP in 12 min:
200m Run
6 Thrusters
6 Burpee of Bars
Post rounds to comments. Max Effort Ring Dips x 2
Strength: Front Squat 3-3-3-3-3
AMRAP in 12 min:
200m Run
6 Thrusters
6 Burpee of Bars
Post rounds to comments. Max Effort Ring Dips x 2
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