Tuesday, October 28, 2008

WOD 20

6 Rounds:
15 Dead Lift (95 lbs.)
15 Double Unders

Time - 11:40

Maximum Pull-Ups (2 Rounds)
1st Round - 6 Pull-Ups
2nd Round - 12 Pull-Ups

Wednesday, October 22, 2008

WOD 19

4 Rounds:
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Walking Lunges (waiter walk - 15 lbs.)

Time - 9:47

Wednesday, October 15, 2008

WOD 18

Back Squats

7 @ 190 lbs.

Monday, October 13, 2008

WOD 17

"Lucky 7's"
10 Minute AMRAP

7 Medicine Ball Cleans
7 Push-Ups

10 Rounds Completed

Saturday, October 11, 2008

WOD 16

4 Rounds:
15 Walking Lunges
15 Wall Balls
15 Knees to Elbows
15 Push-Ups

Time - 13:22

Wednesday, October 8, 2008

WOD 15

Pairs Workout (w/Joey)

20 Minutes AMRAP
5 Medicine Ball Cleans (18 lbs.)
10 Medicine Ball Push Press (18 lbs.)
10 Air Squats

16 Rounds Completed

Tuesday, October 7, 2008

WOD 14

50 Box Jumps
10 Kettle Bells
40 Box Jumps
20 Kettle Bells
30 Box Jumps
30 Kettle Bells
20 Box Jumps
40 Kettle Bells
10 Box Jumps
50 Kettle Bells

Time - ?:??

Saturday, October 4, 2008

WOD 13

20 Calorie Row
30 Burpees
40 Chin-Ups
50 Medicine Ball Cleans
60 Push Press
70 Box Jumps
80 Push-Ups
90 Sit-Ups

Time 30:45

Wednesday, October 1, 2008

WOD 12

5 Rounds:
10 Hand Stand Push-Ups
10 Dumbbell Snatches (each arm)
20 Air Squats

Time - 10:50