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
Saturday, July 25, 2009
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)
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
Tuesday, July 21, 2009
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
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
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
10 Kettle Bells (53 lbs.)
7 Overhead Squats (65 lbs.)
5 Pull-Ups
7 Rounds Completed
Saturday, July 4, 2009
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
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
104 Kettle Bells (53 lbs.)
104' Walking Lunges
104 Push-Ups
104' Walking Lunges
104 Sit-Ups
Time - 24:27
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