Saturday, July 25, 2009

WOD 118

4 Rounds:
25 Box Jumps
15 Sumo Dead Lift High Pulls (75 lbs.)
15 Pull-Ups
15 Medicine Ball Push Press (20 lbs.)

Time - 18:53

Friday, July 24, 2009

WOD 117

"DT"

5 Rounds:
12 Dead Lift (115 lbs.)
9 Hang Power Cleans (115 lbs.)
6 Push Jerk (115 lbs.)

Time - 16:10 (Not Prescribed)

Wednesday, July 22, 2009

WOD 116

15 Minutes
2 Snatches per Minute (95 lbs.)

Tuesday, July 21, 2009

WOD 115

4 Rounds:
15 Cleans (95 lbs.)
15 Push-Ups
15 Walking Lunges (25 lbs. added)

Time - 15:30

Saturday, July 18, 2009

WOD 114

"Fra-Hel-Beth"

21 Thrusters (95 lbs.)
21 Pull-Ups
400m Run
15 Kettle Bells (53 lbs.)
9 Dead Lift (175 lbs.)
9 Handstand Push-Ups

Time - 9:01

Tuesday, July 14, 2009

WOD 113

5 Rounds:
3 Muscle-Up Progression
5 Hang Power Cleans (115 lbs.)
5 Push Jerk (115 lbs.)

Time - 6:01

Tuesday, July 7, 2009

WOD 112

12 Minutes AMRAP
10 Kettle Bells (53 lbs.)
7 Overhead Squats (65 lbs.)
5 Pull-Ups

7 Rounds Completed

Saturday, July 4, 2009

WOD 111

Team "Helen"

3 Rounds:
400m Run
21 Kettle Bells
12 Pull-Ups

Dead Lift 1 @ 215 lbs.

Friday, July 3, 2009

WOD 110

Cleans (3 @ 115 lbs., 3 @ 135 lbs., 2 @ 155 lbs.)

7 Minutes AMRAP
5 Pull-Ups
5 Ring Dips
5 Wall Balls (20 lbs.)

7 Rounds

Wednesday, July 1, 2009

WOD 109

104' Walking Lunges
104 Kettle Bells (53 lbs.)
104' Walking Lunges
104 Push-Ups
104' Walking Lunges
104 Sit-Ups

Time - 24:27