Saturday, June 27, 2009

WOD 108

21-15-9
Box Jumps (24")
Kettle Bells (53 lbs.)
Sumo Dead Lift High Pulls (95 lbs.)

Time - 8:57

Friday, June 26, 2009

WOD 107

Two 400m Runs (1:32 & 1:22)

4 Minute Tabata Wall Balls
2 Minute Tabata Hang Power Cleans
2 Minute Tabata Shoot-Thrus

Wednesday, June 24, 2009

WOD 106

10-9-8-7-6-5-4-3-2-1
Push Press (115 lbs.)
Pull-Ups
Sit-Ups
Air Squats

Time - 14:49

Tuesday, June 23, 2009

WOD 105

5-7-9-7-5
Squat Cleans (135 lbs.)
Ring Dips

Time - 13:15

Friday, June 19, 2009

WOD 104

3X3 Push Jerk (95 lbs., 115 lbs., 135 lbs.)

10 Minutes AMRAP
7 Sumo Dead Lift High Pulls (95 lbs.)
7 Wall Balls (20 lbs.)
7 Knees to Elbows

7 Rounds

Wednesday, June 17, 2009

WOD 103

800m Run
Then
3 Rounds:
12 Single Arm Snatch (30 lbs.)
12 Knees to Elbows
12 Ball Slams (20 lbs.)

Time - 11:46

Tuesday, June 16, 2009

WOD 102

8 rounds:
15 Dead Lift (155 lbs.)
15 Push-Ups

Time - 21:42

Saturday, June 13, 2009

WOD 101

Team "Filthy Fifty"

All 10 exercises
90 seconds work
30 seconds rest

Friday, June 12, 2009

WOD 100

Back Squats
15-5-3-2-2-1

(45 lbs., 155 lbs., 175 lbs., 185 lbs., 195 lbs., 205 lbs.)

Monday, June 8, 2009

WOD 99

5 Rounds:
21 Thrusters (75 lbs.)
21 Double Unders

Time - 21:43

Saturday, June 6, 2009

WOD 98

"Randy" - Hero Workout

75 Power Snatches (75 lbs.)

Time 8:38

Friday, June 5, 2009

WOD 97

21 Power Cleans (125 lbs.)
9 Knees to Elbows
15 Power Cleans (125 lbs.)
15 Knees to Elbows
9 Power Cleans (125 lbs.)
21 Knees to Elbows

Time 9:59

Wednesday, June 3, 2009

WOD 96

800m Run
100 Medicine Ball Cleans (20 lbs.)
100 Push-Ups
100 Walking Lunges

Time - 21:53

Tuesday, June 2, 2009

WOD 95

12 Minutes AMRAP
5 Burpee Pull-Ups
10 Dead Lift (175 lbs.)
10 Wall Balls (20 lbs.)

4 Rounds Completed