WOD 092817

WOD 092817

Warmup:

5 Push Ups
5 Jumping Squats
20 DU's or 40 Singles

Strength:  Back Squat 3-3-3-3-3

4 Rounds for time:

400m Run
20 Walking Lunges
15 HR Push Ups

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

WOD 092717

WOD 092717

Warmup: 

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

Strength:  Cleans 3-3-3-3-3

10-1 reps of :

Front Squat
HSPU

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

WOD 092617

WOD 092617

Warmup:

3 Rounds of:
10 Cal Row
5 Air Squats
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

EMOM for 14 min:

10 Dumbbell Snatches
10 Burpees

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

WOD 092517

WOD 092517

Warmup:

3 Rounds of:

5 Box Jumps
10 Push ups
6 Turkish Getups

Strength: Floor Press 3-3-3-3-3

AMRAP in 15 min:

10 Pull Ups
10 Burpee Box Jumps
200m Run

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

WOD 092017

WOD 092017

Warm up:
3 Rounds of:
5 Burpees
5 Inch Worms
10 Cal Row

Strength:  Floor Press 3-3-3-3-3

AMRAP in 20 min:

12 Push Press
18 Air Squats
24 Sledge Strikes
400m Run

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

WOD 091917

WOD 091917

Warmup:

3 Rounds of:
20 DU's or 40 Singles
10 Push Ups
10 Cal Row

Strength:  Strict Pull Ups 5-5-5-5-5

4 Rounds for time:

20 Wall Balls
10 Burpee Pull Ups
5 Deadlifts

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

WOD 091817

WOD 091817

Warmup:

3 Rounds of:
10 Push Ups
6 Turkish Getups
10 Cal Row

Strength:  Push Press 3-3-3-3-3

AMRAP in 15 min:

200m Run
15 Goblet Squats
15 Ring Rows

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

WOD 091417

WOD 091417

Warmup:

3 Rounds of:
5 Box Jumps
5 Push ups
5 Air Squats

Strength:  Cleans 3-3-3-3-3

EMOM for 14 min alternating movements:

10 Push Press - Odd
8 Burpees - Even

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

WOD 091317

WOD 091317

Warmup:

3 Rounds of:
5 Burpees
5 Inch Worms
10 Cal Row

Strength:  Deadlift 3-3-3-3-3

4 Rounds of:

10 Thrusters
15 Pull ups
50 Du's or 150 Singles

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

WOD 091217

WOD 091217

Warmup:

3 Rounds of:
10 Cal Row
5 Push Ups
20 DU's or 40 Singles

Strength:  Push Press 3-3-3-3-3

AMRAP in 12 min:

12 Wall Balls
12 Burpees
200m Run

Post rounds to comments.  Cash Out:  ME Turkish Getups in 1:00 x 2

WOD 091117

WOD 091117

Warmup:

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

9-11 Tribute WOD

For time:
2001 meter run (1.24 miles)
11 Box Jumps
11 Thrusters
11 C2B Pull ups
11 Power Cleans
11 HSPU
11 KB Swings
11 T2B
11 Deadlift
11 Push Jerk
2001 meter row

Post to comments.

WOD 090717

WOD 090717

Warmup:

3 Rounds of:

20 DU's or 40 Singles
10 Cal Row

Strength:  Strict Pull ups 4-4-4-4-4

50 Double Unders or 150 Singles
40 KB Swings
30 OH Sit ups
20 Burpees
10 Ring Dips

Post times to comments.

WOD 090617

WOD 090617

Warmup:

3 Rounds of:
5 Box Jumps
5 Push ups
5 Air Squats

Strength:  Floor Press 3-3-3-3-3

4 Rounds of:

12 Pull ups
12 SDHP
100m Farmer Carry

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

WOD 090517

WOD 090517

Warmup:

3 Rounds of:
10 Cal Row
5 Burpees
5 Pull ups

Strength:  Strict Press 3-3-3-3-3

AMRAP in 15 min:

200m Run
12 Goblet Squats
16 OH Sit ups

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