WOD 083117

WOD 083117

Warmup:

3 Rounds of :
10 Cal Row
10 Push Ups
10 Air Squats

Strength:  Cleans 3-3-3-3-3

AMRAP in 15 min:
400m run
12 Wall Balls
10 Burpees

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

WOD 083017

WOD 083017

Warmup:

3 Rounds of:
5 Burpees
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

TABATA This:

Air Squats
Kettlebell Swings
Push Ups
Sit ups

Post tabata score to comments.

WOD 082917

WOD 082917

Warmup:

3 Rounds of:
10 Cal Row
10 Air Squats
10 Push Ups

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:

12 Dumbbell Snatches
12 Ring Dips
500m Row

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

WOD 082817

WOD 082817

Warmup:

3 rounds of:
20 DU's or 40 Singles
10 Push Ups
10 Sit ups

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

10 Pull ups
20 OH Lunges
200m Run

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

WOD 082217

WOD 082217

Warmup:

3 rounds of:
10 Ring Rows
5 Push Ups
5 Squats

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 082117

WOD 082117

Warmup:

3 Rounds of:
5 Pull ups
5 Push Ups
5 Squats

Strength:  OH Squat 3-3-3-3-3

AMRAP in 15 min:

200m Run
12 Ring Dips or Bench Dips
12 Goblet Squats

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

WOD 081717

WOD 081717

Warmup:

3 Rounds of:
5 Pull Ups
5 Burpees
20 DU's or 40 Singles

Strength:  Push Press 3-3-3-3-3

For time:

5k Row

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

WOD 081517

WOD 081517

Warmup:

4 Rounds of:
10 Cal Row
10 Squats
5 Push Ups

Strength:  Floor Press 3-3-3-3-3

For time:

50 Thrusters
Rest 3:00
800m Run
Rest 3:00
100 KB Swings

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

WOD 081417

WOD 081417

Warmup:
3 Rounds of:

5 Burpees
20 DU's or 40 Singles

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

8 Clean and Jerks
12 Pull Ups
16 Sit ups

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

WOD 080917

WOD 080917

Warmup:

4 Rounds of:
5 Push up
5 Buprees
5 Pull ups

Strength:  Strict Press 3-3-3-3-3

For time:
400m Run, then
30 Box Jumps
30 DU's or 90 Singles
30 Push Ups
30 Air Squats
30 KB Swings
then, 400m Run

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

WOD 080817

WOD 080817

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Push Ups
5 Jumping Pullups

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

12 Goblet Squats
24 HR Push ups
12 Burpee Broad Jump

Post times to comments.  Cash Out:  100m Sprint x 2

WOD 080717

WOD 080717

Warmup:

3 Rounds of:
10 Cal Row
10 Ring Rows
10 Air Squats

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

200m Run
15 Wall Balls
10 Pull ups

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

WOD 080317

WOD 080317

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Ring Rows
10 Squats

Strength:  Front Squat 3-3-3-3-3

AMRAP in 15 min:

12 Push Press
24 KB Swings
200m Run

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

WOD 080217

WOD 080217

Warmup:
3 Rounds of:
10 Push Ups
10 Air Squats
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

21-15-9 reps for time:

Wall Balls
Burpee Pull Ups

Post times to comments.  Cash Out:  ME Push ups in 1:00 x 2

WOD 080117

WOD 080117

Warmup:

AMRAP in 5 min of:
20 DU's or 40 Singles
5 Burpees
10 cal row

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

200m Run
10 Squat Cleans

Post times to comments.  Cash Out:  L-Hang for 1 min