Ring Push-ups

WOD (10-6-15)

(For Time)

Buy In:  800 meter Run

(4 Rounds)

12 – Ring Push-ups

12 – Back Squats (from the ground) (185# / 125#)

12 – Alternating Dumbbell Snatches (both sides = 1) (50# / 35#)

Cash Out:  800 meter Run

WOD (7-15-15)

(5 sets of Complex) @ 75% of 1RM

2 – Back Squats

1 – (3 sec.) Pause Back Squat

2 – Back Squats

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(12 min. AMRAP)

7 – Ring Push-ups

9 – Sumo Deadlift High Pulls (95# / 65#)

21 – Double Unders or 42 – Single Unders

WOD (4-16-15)

(EMOM x 10)

10 – Air Squats

4 – Hit The Deck Shuttle Runs (30ft.)

5 – Dive Bombers

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(6 min. AMRAP)

6 – Front Rack Lunges (155# / 115#)

6 – Bar Over Burpees

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(2 min. rest)

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(6 min. AMRAP)

10 – Ring Push-ups

10 – Kettlebell High Pulls (53# / 35#)

WOD (12-3-14)

(12 min. AMRAP)

1 – Bar Man Makers (135# / 95#)

10 – Sit-ups

2 – Bar Man Makers (135# / 95#)

10 – Sit-ups

3 – Bar Man Makers (135# / 95#)

10 – Sit-ups

4 – Bar Man Makers (135# / 95#)

10 – Butterfly Sit-ups

*keep increasing the rep count for the Man Makers by 1 each round*

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(3 min. rest)

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(12 min. AMRAP)

10 – Ring Push-ups

15 – Air Squats

50 yard Sandbag Run (50# / 30#)

WOD (9-30-14)

TABATA

(:20/:10 x 4) x 2

Station 1:  Back Extensions

(:40 rest)

Station 2:  Ring Push-ups

(:40 rest)

Station 3:  Hang Snatch (75# / 45#)

(:40 rest)

Station 4:  Back Squat (from the ground) (95# / 65#)

(:40 rest)

Station 5:  Hollow Holds

*Complete 4 sets at each station before moving on to the next.  After all 5 stations are complete, go through again*