WOD 053117

WOD 053117

Warmup:

4 Rounds of:
20 DU's/40 Singles
5 Burpees
5 Walking Lunges
4 Inch Worms

Strength:  Front Squat 3-3-3-3-3

For time:

800m Run, then
40-30-20 reps of
Walking Lunges
DB Snatches
then, Run 800m

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

WOD 053017

WOD 053017

Warmup:

3 Rounds of:
5 Ring Rows
10 Push Ups
10 Jumping Squats

Strength:  Push Press 3-3-3-3-3

For time:
21-15-9 reps of

Deadlift
Box Jumps

Post times to comments.  Cash Out:  ME flutter kicks in 1 min

WOD 052517

WOD 052517

The Murph

For time:
1 mile run
100 Pull ups
200 Push ups
300 Squats
1 mile run

**Rx in a 20lb vest
Post times to comments.

WOD 052417

WOD 052417

Warmup:

AMRAP for 5 min:

5 Burpees
10 Cal Row
20 DU's/40 Singles

Today is a Weightlifting Day, so go as heavy as you can safely.

Power Cleans

10-8-6-5-5-4-2-2-1

Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 052317

WOD 052317

Warmup:

4 Rounds of:

6 Pull ups
10 Air Squats
10 Cal Row

Strength:  OH Squat 3-3-3-3-3

4 Rounds for time:

500m Row
15 Push Jerks

Post times to comments.  Cash Out:  Flutter Kicks (ME 1 min)

WOD 052217

WOD 052217

Warmup:
4 Rounds of:
5 Burpees
10 Cal Row
10 Jumping Lunges

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

200m Run
14 OH Sit ups
14 Wall balls

Post rounds to comments.  Cash Out:  ME Push up in 1:00

WOD 051717

WOD 051717

Warmup:

AMRAP in 5 min:
10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Bench Press/Floor Press 3-3-3-3-3

AMRAP in 15 min:

15 Burpees
25 KB Swings
200m Run

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

WOD 051617

WOD 051617

Warmup:

3 Rounds for time:
5 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

12 Toes to Bar
12 Tire Flips

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

WOD 051517

WOD 051517

Warmup:

4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

400m Run
8 Ring Dips
12 Back Squats

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

WOD 051117

WOD 051117

Warmup:
4 Rounds of:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Back Squat 3-3-3-3-3

5 Rounds for time:
10 Burpee Box Jumps
40 DU's or 120 Singles

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

WOD 051017

WOD 051017

Warmup:

4 Rounds of:
5 Burpees
5 Sit ups
10 Air Squats

Strength:  Deadlift 3-3-3-3-3

Core Day:

2 Rounds:  1 min of work each round with 30 seconds of rest between rounds

Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kicks
Hip Escape Toe Tap
Plank

https://www.youtube.com/watch?v=zhPmpqymNBc

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

WOD 050917

WOD 050917

Warmup:

4 Rounds of:
10 Air Squats
5 Burpees
10 PVC Pass Thru

Strength:  Clean and Jerk 3-3-3-3-3

AMRAP in 15 min:

14 Push Press
200m Run
10 Pull Ups

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

WOD 050817

WOD 050817

Warmup:
3 Rounds for time:

5 Pull ups
10 Push Ups
10 Cal Row

Strength: Floor Press/Bench Press 3-3-3-3-3

4 Rounds for time:
400m Row/Run
12 Thrusters

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

WOD 050317

WOD 050317

Warmup:

3 Round of:
10 Air Squats
5 Handstand Holds
20 DU's

Strength:  Deadlift 3-3-3-3-3

"Cindy"
AMRAP in 20 min:

5 Pull ups
10 Push ups
15 Air Squats

Post rounds to comments.

WOD 050217

WOD 050217

Warmup:
4 Rounds of:
10 Push Ups
15 Air Squats
10 Box Jumps

Today is a strength component day.  Go as heavy as you can safely.

Power Cleans

10-8-5-3-2-1-1

Post weights.  Cash Out:  Sprints 100m x 4