WOD 033117

WOD 033117

AMRAP in 10 min:

12 Jumping Squats
8 Pull ups

Post rounds to comments.

WOD 033017

WOD 033017

Warm up:

3 Rounds of:
10 Push Ups
5 Wall Balls
4 Inch Worms

Strength:  Strict Pull ups 5-5-5-5-5

Happy Birthday Kyle!

For time:
38 Sit Ups
38 Push Ups
38 Pull Ups
38 Burpees
38 Wall Balls

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

WOD 032917

WOD 032917

Warmup:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's/40 Singles

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

100m Farmers Carry
20 HR Push Ups

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

WOD 032817

WOD 032817

Warm Up:
4 Rounds of:
5 Pull ups
10 Push Ups
10 Air Squats

Strength:  Push Press 3-3-3-3-3

For time:

Run 2 Miles or Row 3200 Meters

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

WOD 032717

WOD 032717

Warm up:
3 Rounds of:

20 DU's/40 Singles
5 Burpees
10 Box Jumps

Strength:  Floor Press 3-3-3-3-3

17.5

10 Rounds for time:

9 Thrusters (95#/65#)
35 DU's/Singles

Post times to comments.

WOD 032417

WOD 32417

Warmup:
3 Rounds of:
5 Push Ups
20 DU's or 30 Singles
10 Mountain Climbers

AMRAP in 10 min:

5 Pull ups
10 Push ups
15 Air Squats

Post rounds to comments.

WOD 032317

WOD 032317

Warmup:

AMRAP in 6 Min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Today is a mono modal day focused on weight lifting.  Attempt to increase weights with each set if possible without compromising your form.

Front Squat

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

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