Wednesday, April 29, 2009

WOD 84

100 Thrusters (65 lbs.)

Time - 9:12

Tuesday, April 28, 2009

WOD 83

5 Rounds:
7 Snatch (85 lbs.)
10 Push-Ups

Time - 6:46

Saturday, April 25, 2009

WOD 82

400m Run
Then
21-15-9
Cleans (115 lbs.)
Ring Dips
Then
400m Run

Time - 13:49

Friday, April 24, 2009

WOD 81

500m Row
30-21-15-9
Medicine Ball Cleans (20 lbs.)
Double Unders
Knees to Elbows

Time - 19:16

Wednesday, April 22, 2009

WOD 80

50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats
50 Kettle Bells (53 lbs.)

Time - 16:25

Tuesday, April 21, 2009

WOD 79

8 Rounds:
5 Single Arm Snatch (30 lbs.)
5 Handstand Push-Ups

Time - 6:30

2X5 Back Squats (145 lbs., 165 lbs.)

Saturday, April 18, 2009

WOD 78

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull-Ups
50 Kettle Bells (53 lbs.)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45 lbs.)
50 Back Extension
50 Wall Balls (20 lbs.)
50 Burpees
50 Double Unders

Time - 36:26

Friday, April 17, 2009

WOD 77

21-15-9
Dead Lift (195 lbs.)
Box Jumps
Dumbbell Push Press (25 lbs.)

Time - ?:??

3X3 Shoulder Press (95 lbs., 105 lbs., 115 lbs. - failed)

Tuesday, April 14, 2009

WOD 76

9 Front Squats (95 lbs.)
6 Pull-Ups
7 Front Squats (95 lbs.)
8 Pull-Ups
5 Front Squats (95 lbs.)
10 Pull-Ups
3 Front Squats (95 lbs.)
12 Pull-Ups
1 Front Squats (95 lbs.)
14 Pull-Ups

Time - 5:57

Monday, April 13, 2009

WOD 75

3 Rounds:
20 Kettle Bells (53 lbs.)
20 Push-Ups
20 Dumbbell Snatches (25 lbs.)

Time - 13:38

Saturday, April 11, 2009

WOD 74

5 Rounds:
5 Dead Lift (205 lbs.)
10 Burpees

Time - 7:53

Friday, April 10, 2009

WOD 73

800m Run

3 Rounds:
1 minute Wall Balls (16 lbs.)
1 minute Pull-Ups
1 minute Dumbbell Snatches (25 lbs.)
1 minute Rest

Total Reps. - 157

Wednesday, April 8, 2009

WOD 72

12 Minutes AMRAP
5 Sumo Dead Lift High Pulls (115 lbs.)
1 Squat Clean (115 lbs.)
5 Push Jerk (115 lbs.)

7 Rounds Completed

Tuesday, April 7, 2009

WOD 71

40 Kettle Bells (53 lbs.)
40 Knees to Elbows
30 Kettle Bells (53 lbs.)
30 Knees to Elbows
20 Kettle Bells (53 lbs.)
20 Knees to Elbows
10 Kettle Bells (53 lbs.)
10 Knees to Elbows

Time - 11:44

4X3 Front Squats (95 lbs., 115 lbs., 135 lbs., 155 lbs.)

Saturday, April 4, 2009

WOD 70

3 Rounds:
10 Clean and Jerk (115 lbs.)
15 Ring Dips
20 Kettle Bells

Time - 13:30

Friday, April 3, 2009

WOD 69

"Fran"

21-15-9
Thrusters (95 lbs.)
Pull-Ups

Time - 9:20 (Prescribed)

Wednesday, April 1, 2009

WOD 68

20 Ring Dips
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (95 lbs.)
30 Kettle Bells
20 Push-Ups
30 Kettle Bells
20 Push Press (65 lbs.)

Time - 16:15