WOD 123115

WOD 123115

Strength:  Strict Pull-ups 5-5-5-5-5

4 Rounds for time:

1:00 max push press
1:00 max squat
1:00 max KB Swings
1:00 Rest

Post reps to comments.  Cash Out:  L-Hang (1 min)

WOD 123015

WOD 123015

Strength:  Cleans 3-3-3-3-3

4 Rounds for time:

Buy in:  800m run
8 Deadlifts
8 Burpee over bar
8 Pull-ups
8 Box Jumps
Finish with 800m run

Post times to comments.

WOD 122915

WOD 122915

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

25 OH Lunge Steps
15 Push Press
25 Double Unders (75 Singles)
15 Hang Power Cleans

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

WOD 122815

WOD 122815

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 HR Push-ups
15 Box Jumps
20 Sit-ups

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

WOD 122315

WOD 122315

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

12 Jumping Squats
15 HR Push-ups
18 KB Swings

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/:30 off) x 3

WOD 122215

WOD 122215

Strength:  Front Squat 3-3-3-3-3

For time:

800m run
Then 2 rounds of:
30 Push Press
30 Weighted Sit-ups
then:
800m run

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

WOD 122115

WOD 122115

Strength:  Strict Pull-ups 4-4-4-4-4

12 Days of Christmas for time:

1 DEAD LIFT 275

2 BACK SQUAT 225

3 POWER CLEAN 185

4 PULL UPS

5 BURPEES

6 PUSH UPS

7 SIT UPS

8 WALL BALLS

9 PUSH PRESS 135

10 THRUSTERS 135

11 BOX JUMPS 36IN

12 1200 METER ROW

Post times to comments.  Thanks Josh Harwell for coming up with this one!

WOD 121615

WOD 121615

Strength:  Deadlift 3-3-3-3-3

AMRAP in 17 min:

11 Front Squats
35 Double Unders (105 singles)
20 Med ball sit-ups
5 Wall Walks

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

WOD 121515

WOD 121515

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

10 Buprees
10 Pull-ups
15 Wall Balls
200m  Run

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

WOD 121415

WOD 121415

Skill:  Med Ball clean work for 5 min
Strength:  Cleans 3-3-3-3-3

AMRAP in 8 min:

3-6-9-12...etc
Box Jumps
Push Press

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

WOD 121215

WOD 121215

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:

10 Pull-ups
15 HR Push-ups
250m Row

Post rounds to comments.

WOD 121015

WOD 121015

Strength:  Shoulder Press 3-3-3-3-3

Tabata Squat
Tabata Deadlift 155#
Tabata Squat
Tabata Deadlift 155#

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.  Post total reps from all 32 intervals to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

WOD 120915

WOD 120915

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

35 Double Unders or 105 Singles
15 OH Sit-ups
10 Thrusters

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

WOD 120815

WOD 120815

Skill: 10 minute Front Squat work

AMRAP in 18 min:

7 Power Cleans
14 Burpees
21 Cal row or 400m run

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

WOD 120715

WOD 120715

Skill:  Sumo Deadlift High Pull work for 10 minutes

"Christine"

3 rounds for time:

500m row
12 Deadlift (75% of Body Weight)
21 Box Jumps

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

WOD 120215

WOD 120215

Strength:  Back Squat 3-3-3-3-3

2 rounds for time:

500m row
400m run
75 Sit-ups

Post times to comments.  Cash Out:  50 Sledge Strikes each hand.

WOD 120115

WOD 120115

Strength:  Deadlift 3-3-3-3-3

For time:

20 Burpee Box Jumps
20 Knees to Elbow
20 Push Press
20 Pull-ups
20 KB Swings
20 Pull-ups
20 Push Press
20 Knees to Elbows
20 Burpee Box Jumps

Post times to comments.