WOD 102915
Skill: Double Unders for 5 min
For time:
50 Wall balls
15 Pull-ups
30 Wall Balls
10 Pull-ups
15 Wall Balls
5 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Thursday, October 29, 2015
Wednesday, October 28, 2015
WOD 102815
WOD 102815
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
15 Hang Power Cleans
400m Run
Post times to comments. Cash Out: ME Ring Dips x 2
Strength: Floor Press 3-3-3-3-3
3 Rounds for time:
15 Hang Power Cleans
400m Run
Post times to comments. Cash Out: ME Ring Dips x 2
Tuesday, October 27, 2015
WOD 102715
WOD 102715
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
12 Pull-ups
12 Box Jumps
12 Ring Dips
Post times to comments. Cash Out: 100m sprint x 2
Strength: Deadlift 3-3-3-3-3
5 Rounds for time:
12 Pull-ups
12 Box Jumps
12 Ring Dips
Post times to comments. Cash Out: 100m sprint x 2
Monday, October 26, 2015
WOD 102615
WOD 102615
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
20 KB Swings
20 Burpees
5 Handstand Push-ups
Post rounds to comments. Cash Out: 500m row for time.
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
20 KB Swings
20 Burpees
5 Handstand Push-ups
Post rounds to comments. Cash Out: 500m row for time.
Tuesday, October 20, 2015
WOD 102015
WOD 102015
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
200m Run
15 Burpees
Post times to comments. Cash Out: 1:00 L-Hang (1:00 min total of work, rest when you need to rest)
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
200m Run
15 Burpees
Post times to comments. Cash Out: 1:00 L-Hang (1:00 min total of work, rest when you need to rest)
Sunday, October 18, 2015
WOD 101915
WOD 101915
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
10 Box Jumps
10 Push Press
Post rounds to comments. Cash Out: Flutter Kicks :45 on/:45 off x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 15 min:
10 Box Jumps
10 Push Press
Post rounds to comments. Cash Out: Flutter Kicks :45 on/:45 off x 2
Friday, October 16, 2015
WOD 101615
WOD 101615
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
8 Pull-ups
12 Wall balls
16 HR Push-ups
Post rounds to comments. Cash Out: 100m sprint x 2
Strength: Deadlift 3-3-3-3-3
AMRAP in 12 min:
8 Pull-ups
12 Wall balls
16 HR Push-ups
Post rounds to comments. Cash Out: 100m sprint x 2
Thursday, October 15, 2015
WOD 101515
WOD 101515
Strength: Bask Squat 3-3-3-3-3
"Christine"
3 Rounds for time:
500m row
12 Dead Lifts (BW/75% of BW)
21 Box Jumps
Post times to comments. Cash Out: ME strict Ring Dips x 2. BW = Body Weight
Strength: Bask Squat 3-3-3-3-3
"Christine"
3 Rounds for time:
500m row
12 Dead Lifts (BW/75% of BW)
21 Box Jumps
Post times to comments. Cash Out: ME strict Ring Dips x 2. BW = Body Weight
Wednesday, October 14, 2015
WOD 101415
WOD 101415
Strength: 3 Strict Pull-ups + 2 Kipping Pull-ups x 5
AMRAP in 7:00
100m Run
7 Thrusters
Post rounds to comments. Cash Out: 500m row for time.
Strength: 3 Strict Pull-ups + 2 Kipping Pull-ups x 5
AMRAP in 7:00
100m Run
7 Thrusters
Post rounds to comments. Cash Out: 500m row for time.
Tuesday, October 13, 2015
WOD 101315
WOD 101315
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
1:30 on/1:30 off of:
Burpees
KB Swings
Calorie Row
Do 1:30 of work of burpees, then 1:30 rest, 1:30 of KB Swings, 1:30 rest, 1:30 of rowing and then repeat two more times. Cash Out: ME Sit ups in 2 min
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
1:30 on/1:30 off of:
Burpees
KB Swings
Calorie Row
Do 1:30 of work of burpees, then 1:30 rest, 1:30 of KB Swings, 1:30 rest, 1:30 of rowing and then repeat two more times. Cash Out: ME Sit ups in 2 min
Saturday, October 10, 2015
WOD 101015
WOD 101015
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
400m run
20 Wall balls
20 Box Jumps
Post times to comments. Cash Out: ME Push-ups x 2
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
400m run
20 Wall balls
20 Box Jumps
Post times to comments. Cash Out: ME Push-ups x 2
Wednesday, October 7, 2015
WOD 100715
WOD 100715
Strength: Deadlift 3-3-3-3-3
AMRAP in 7:00 min
3,6,9,12, etc...
Clean and Jerks
Toes to Bar
Post rounds to comments. Cash Out: 800m Run for time.
Strength: Deadlift 3-3-3-3-3
AMRAP in 7:00 min
3,6,9,12, etc...
Clean and Jerks
Toes to Bar
Post rounds to comments. Cash Out: 800m Run for time.
Monday, October 5, 2015
WOD 100515
WOD 100515
Strength: Ring Dips 5-5-5-5-5
3 Rounds for time:
50 Walking Lunges
30 V-ups
10 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Ring Dips 5-5-5-5-5
3 Rounds for time:
50 Walking Lunges
30 V-ups
10 Pull-ups
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Saturday, October 3, 2015
Friday, October 2, 2015
WOD 100215
WOD 100215
Strength: Ring Rows 7-7-7-7-7
3 Rounds for time:
500m row
20 toes to bar
20 Push-ups
400m Run
Post times to comments.
Strength: Ring Rows 7-7-7-7-7
3 Rounds for time:
500m row
20 toes to bar
20 Push-ups
400m Run
Post times to comments.
Thursday, October 1, 2015
WOD 100115
WOD 100115
Strength: Push Press 3-3-3-3-3
3 rounds for time:
50 Squats
7 Pull-ups
7 Ring Dips
10 Hang Power Cleans
Post times to comments. Cash Out: 100m run x 4
Strength: Push Press 3-3-3-3-3
3 rounds for time:
50 Squats
7 Pull-ups
7 Ring Dips
10 Hang Power Cleans
Post times to comments. Cash Out: 100m run x 4
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