WOD 053116

WOD 053116

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

15 Cleans
15 Box Jumps

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

WOD 052616

WOD 052616

The Murph:

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
*Complete with a 20lb vest

Post times to comments.

WOD 052516

WOD 052516

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

15 Front Squats
15 Burpees

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 3

***If you are participating in the Murph tomorrow, I would recommend taking a rest day and only work on mobility due to the high work volume that you will face on tomorrow.

WOD 052416

WOD 052416

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

Deadlift
Wall Balls

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

WOD 052316

WOD 052316

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

400m run
8 Burpee Pull-ups
12 Sumo Deadlift High Pull

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

WOD 052016

WOD 052016

Strength:  Floor Press 3-3-3-3-3

For time:

35 Squats
35 OH Sit-ups
35 Burpees
35 Jumping Pull-ups

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

WOD 051916

WOD 051916

Strength:  Push Press 3-3-3-3-3

TABATA this:

KB Swings
Sit-ups
Burpees
Wall Balls

Post TABATA scores to comments. 

WOD 051716

WOD 051716

Skill: 5 minute Handstand work

4 Rounds for time:

10 Pull-ups
15 Goblet Squats

Post times to comments.  Cash Out:  50 Sledge Strikes per arm.

WOD 051616

WOD 051616

Front Squat 3-3-3-3-3

10-8-6-4-2

200m Run
Clean and Jerk

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

WOD 051316

WOD 051316

Strength:  Front Squat 3-3-3-3-3

3 Rounds for time:

400m run
13 KB Swings
13 HR Push-ups
13 Ring Rows

Post times to comments.  Cash Out:  ME Jumping Squats in 1:00

WOD 051216

WOD 051216

Strength:  Clean 3-3-3-3-3

2:00 on/2:00 off

Calorie Row
Burpees
Sit-ups
Box Jumps
Push Press

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

WOD 051116

WOD 051116

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

20 Wall Balls
20 Russian Twists (over and back = 1 rep)
20 HR Push-ups

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

WOD 051016

WOD 051016

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Burpee Box Jumps
10 Thrusters
20 OH Lunge Steps

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

WOD 050916

WOD 050916

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:

8 Pull-ups
40 Double Unders or 120 Singles
16 KB Swings
40 Sit-ups

Post times to comments.  Cash Out:  500m row for time.

WOD 050616

WOD 050616

Strength:  Deadlift 3-3-3-3-3

AMRAP in 12 min:

200m run
5 Burpee Box Jumps
10 Pull-ups
15 Wall Balls

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

WOD 050416

WOD 050416

Strength:  Shoulder Press 3-3-3-3-3

AMRAP in 12 min:

5 Toes to Bar
7 Hang Power Cleans
10 Box Jumps

Post rounds to comments.  Cash Out:  100m sprint x 4

WOD 050316

WOD 050316

Strength:  Strict Pull-ups 3-3-3-3-3

3 Rounds for time:

400m run
15 Deadlifts

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

WOD 050216

WOD 050216

Strength:  Push Press 3-3-3-3-3

4 Rounds for time:
1:00 max rep burpees/1:00 Rest

Post reps to comments.  Cash Out:  1:00 total L-Hang