WOD 072816
Strength: Push Press 3-3-3-3-3
AMRAP in 12 min:
6 Cleans
8 Burpee over Bar
10 Box Jumps
20 DU's or 60 Singles
Post rounds to comments. Cash Out: 500m row for time.
Thursday, July 28, 2016
Wednesday, July 27, 2016
WOD 072716
WOD 072716
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
100m Sprint
30 KB Swings
Post times to comments. Cash Out: Flutter Kicks (1:00)
Strength: Strict Pull-ups 4-4-4-4-4
5 Rounds for time:
100m Sprint
30 KB Swings
Post times to comments. Cash Out: Flutter Kicks (1:00)
Tuesday, July 26, 2016
WOD 072616
WOD 072616
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Front Squat 3-3-3-3-3
4 Rounds for time:
200m run
10 Pull-ups
12 OH Sit-ups
14 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Monday, July 25, 2016
WOD 072516
WOD 072516
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
25 Wallballs
5 Deadlifts
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Strength: Floor Press 3-3-3-3-3
AMRAP in 10 min:
25 Wallballs
5 Deadlifts
Post rounds to comments. Cash Out: ME Push-ups in 1:00
Thursday, July 21, 2016
WOD 072116
WOD 072116
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
20 Wallballs
15 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
3 Rounds for time:
400m run
20 Wallballs
15 Burpees
Post times to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Wednesday, July 20, 2016
WOD 072016
WOD 072016
Strength: Back Squat 3-3-3-3-3
EMOM for 14 min:
14 KB Swings
14 Sit-ups
Post to comments. Cash Out: 100m sprint x 4
Strength: Back Squat 3-3-3-3-3
EMOM for 14 min:
14 KB Swings
14 Sit-ups
Post to comments. Cash Out: 100m sprint x 4
Tuesday, July 19, 2016
WOD 071916
WOD 071916
Strength: Deadlift 3-3-3-3-3
AMRAP in 16 min:
7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)
Post times to comments. Cash Out: 800m Row for time.
Strength: Deadlift 3-3-3-3-3
AMRAP in 16 min:
7 Squat Cleans
35 DU's or 105 Singles
7 Toes to Bar
100m Suitcase Carry (https://www.youtube.com/watch?v=0Rf7iwe-wZo)
Post times to comments. Cash Out: 800m Row for time.
Monday, July 18, 2016
WOD 071816
WOD 071816
Warm-up:
50 Jump Ropes
10 Ring Dips/Bench Dips
10 Broad Jumps
10 Pass Thrus
10 Pull-up Negatives
AMRAP in 15 min:
8 Thrusters
12 Box Jumps
16 HR Push-ups
200m run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Warm-up:
50 Jump Ropes
10 Ring Dips/Bench Dips
10 Broad Jumps
10 Pass Thrus
10 Pull-up Negatives
AMRAP in 15 min:
8 Thrusters
12 Box Jumps
16 HR Push-ups
200m run
Post rounds to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Thursday, July 14, 2016
WOD 071416
WOD 071416
Strength: Clean 3-3-3-3-3
7 Rounds: :30 on/:30 off
Double Unders/Singles
HR Push-ups
Walking Lunges
Post to comments. Cash Out: 100m sprint x 2
Strength: Clean 3-3-3-3-3
7 Rounds: :30 on/:30 off
Double Unders/Singles
HR Push-ups
Walking Lunges
Post to comments. Cash Out: 100m sprint x 2
Tuesday, July 12, 2016
WOD 071216
WOD 071216
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
25 Wall Balls
20 Box Jumps
15 KB Swings
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
25 Wall Balls
20 Box Jumps
15 KB Swings
Post times to comments. Cash Out: Flutter Kicks (:45 on/:45 off) x 2
Monday, July 11, 2016
WOD 071116
WOD 071116
Warm-up:
200m jog
10 Wall Squats
10 Ring Rows
10 Pass Thru's
10 Spiderman's
10 Leg Swings
Strength: Back Squat 3-3-3-3-3
3-6-9-12-15-18-21 reps for time:
Pull-ups
Push Press
Post times to comments. Cash Out: Turkish Get-ups (5 each arm)
Warm-up:
200m jog
10 Wall Squats
10 Ring Rows
10 Pass Thru's
10 Spiderman's
10 Leg Swings
Strength: Back Squat 3-3-3-3-3
3-6-9-12-15-18-21 reps for time:
Pull-ups
Push Press
Post times to comments. Cash Out: Turkish Get-ups (5 each arm)
Thursday, July 7, 2016
WOD 070716
WOD 070716
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
7 Burpee Pull-ups
14 OH Sit-ups
21 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Strength: Deadlift 3-3-3-3-3
3 Rounds for time:
7 Burpee Pull-ups
14 OH Sit-ups
21 HR Push-ups
Post times to comments. Cash Out: 500m row for time.
Wednesday, July 6, 2016
WOD 070616
WOD 070616
Strength: Front Squat 3-3-3-3-3
For time:
20 Thrusters
100m Farmer's Carry
15 Thrusters
150m Farmer's Carry
10 Thrusters
200 Farmer's Carry
Post times to comments.
Strength: Front Squat 3-3-3-3-3
For time:
20 Thrusters
100m Farmer's Carry
15 Thrusters
150m Farmer's Carry
10 Thrusters
200 Farmer's Carry
Post times to comments.
Tuesday, July 5, 2016
WOD 070516
WOD 070516
Strength: Push Press 3-3-3-3-3
AMRAP in 10 min:
6 Deadlifts
40 DU's or 120 Singles
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
Strength: Push Press 3-3-3-3-3
AMRAP in 10 min:
6 Deadlifts
40 DU's or 120 Singles
Post rounds to comments. Cash Out: Hollow Holds (:30 on/:30 off) x 2
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