WOD 103116

WOD 103116

Strength:  Floor Press 3-3-3-3-3

3 Round for time:

1:00 on/:30 Rest

OH Sit-ups
Push Press
Box Jumps

Score each movement separately.  Post to comments.

WOD 102816

WOD 102816

For time:

15 rounds of modified Cindy:

5 Ring Rows
10 Push-ups
15 Squats

Post times to comments.

WOD 102716

WOD 102716

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

6 Cleans
10 Burpee over Bar
200m Run

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

WOD 102616

WOD 102616

Strength:  Deadlift 3-3-3-3-3

For time:

800m Run, then

10-1 reps of:
Wall Balls
and 1-10 reps of
Pull-ups

then 800m Run

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

WOD 102516

WOD 102516

Strength:  Deadlift 3-3-3-3-3

For time:

200m Run
50 Sit-ups
200m Run
50 OH Walking Lunges
200m Run
40 Sit-ups
200m Run
40 OH Walking Lunges
200m Run
30 Sit-ups
200m Run
30 OH Walking Lunges

Post times to comments.

WOD 102116

WOD 102116

Tabata This: 8 rounds with 20 sec on/10 sec off for each movement with 1 min rest between movements.

Push-ups
Sit-ups
Squats
Row for Calories

Post Tabata Score to comments.

WOD 102016

WOD 102016

Strength:  Push Press 3-3-3-3-3

21-15-9 reps for time:

Deadlift
Box Jumps

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

WOD 101916

WOD 101916

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

200m Run
5 Burpee Box Jumps
15 HR Push-ups

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

WOD 101816

WOD 101816

Strength:  Strict Pull-ups 5-5-5-5-5

Death by Burpees:

EMOM until you aren't able to get all of the reps in the minute:

Burpees (When the clock starts perform 1 burpee, second minute perform 2 burpees....etc)

Post to comments.  Cash Out:  100 Sprint x 4

WOD 101716

WOD 101716

Strength:  Floor Press 3-3-3-3-3

AMRAP in 12 min:

100 Farmers Carry
15 Wall Balls
25 DU"s or 75 Singles

Post rounds to comments.  Cash Out: 500m row

WOD 101416

WOD 101416

Strength:  Strict Pull-ups 3-3-3-3-3

EMOM for 12 min:

8 HR Push-ups
12 Squats

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

WOD 101316

WOD 101316

Strength:  Deadlift 3-3-3-3-3

ARMAP in 12 min:

30 DU's or 90 Singles
10 OH Sit-ups
10 Push Press

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

WOD 101216

WOD 101216

Strength:  OH Squat 3-3-3-3-3

4 rounds for time:

200m run
5 Cleans
10 Burpee over Bar
15 Pull-ups

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

WOD 101116

WOD 101116

Strength:  Front Squat 3-3-3-3-3

For time:

800m Run, then:

3 rounds of:
25 Wall Balls
20 Burpees

then, 800m Run

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

WOD 101016

WOD 101016

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

100m Farmer's Carry
25 Sit-ups
30 Push-ups

Post rounds to comments.  Cash Out:  500m row

WOD 100716

WOD 100716

Skill:  Double Unders (5 min)

4 Rounds for time:

7 Burpee Pull-ups
9 OH Sit-ups
11 Ring Rows

Post times to comments. 

WOD 100616

WOD 100616

Strength:  Floor Press 3-3-3-3-3

2 Rounds for time:

30 Wall Balls
30 HR Push-ups
30 KB Swings
30 Sit-ups
30 Box Jumps
30 Pull-ups

Post times to comments.  Cash Out:  1:00 Hollow Hold

WOD 100516

WOD 100516

Strength:  Deadlift 3-3-3-3-3

AMRAP in 9 min:

100m Med Ball Run
12 Push Press

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

WOD 100316

WOD 100316

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m run
15 Power Cleans

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