10am
4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders
Time - 9:15
Saturday, May 29, 2010
WOD 256
8am
Part A:
3 Rounds:
200m Run (approximately)
37 seconds, 37 seconds, 35 seconds.
Part B:
4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders
Time - 11:45
Part A:
3 Rounds:
200m Run (approximately)
37 seconds, 37 seconds, 35 seconds.
Part B:
4 Rounds:
7 Power Cleans (135 lbs.)
14 Push Ups
21 Double Unders
Time - 11:45
Wednesday, May 26, 2010
WOD 255
"Olympic Weight Lifting Class"
Snatch Work - Snatch Balance
5 Rounds:
5 Squat Snatch (75 lbs.)
5 Toes to Bar
Time - 5:18
Snatch Work - Snatch Balance
5 Rounds:
5 Squat Snatch (75 lbs.)
5 Toes to Bar
Time - 5:18
Tuesday, May 25, 2010
Monday, May 24, 2010
WOD 253
Part A:
1-10-1-10
Back Squats
1 @ 205 lbs.
10 @ 135 lbs.
Part B:
6 Tire Flips
400m Run
then
3 Rounds:
10 Sumo Dead Lift High Pulls (75 lbs.)
10 Clapping Push-Ups
Time - 6:00
1-10-1-10
Back Squats
1 @ 205 lbs.
10 @ 135 lbs.
Part B:
6 Tire Flips
400m Run
then
3 Rounds:
10 Sumo Dead Lift High Pulls (75 lbs.)
10 Clapping Push-Ups
Time - 6:00
Saturday, May 22, 2010
Friday, May 21, 2010
WOD 250
"Christine"
3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")
Time - 16:50
3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")
Time - 16:50
Tuesday, May 18, 2010
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs. (New PB)
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs. (New PB)
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 249
3-2-1-1 Overhead Squats
3 @ 95 lbs.
2 @ 115 lbs.
1 @ 135 lbs.
1 @ 150 lbs. (PB)
"Annie"
50-40-30-20-10
Double- Unders
Sit-Ups
Time - 13:43
3 @ 95 lbs.
2 @ 115 lbs.
1 @ 135 lbs.
1 @ 150 lbs. (PB)
"Annie"
50-40-30-20-10
Double- Unders
Sit-Ups
Time - 13:43
Friday, May 14, 2010
WOD 248
"Diane"
21-15-9
Dead Lifts (175 lbs.)
Hand Stand Push-Ups (2 Ab Mats)
Time - 6:33 (Not Prescribed)
21-15-9
Dead Lifts (175 lbs.)
Hand Stand Push-Ups (2 Ab Mats)
Time - 6:33 (Not Prescribed)
Saturday, May 8, 2010
WOD 247
3 Rounds:
15 Pull-Ups
15 Medicine Ball Cleans (20 lbs.)
10 Toes to Bar
10 Power Cleans (95 lbs.)
10 Muscle-Up Progression
5 Squat Cleans (95 lbs.)
Time - 22:06
15 Pull-Ups
15 Medicine Ball Cleans (20 lbs.)
10 Toes to Bar
10 Power Cleans (95 lbs.)
10 Muscle-Up Progression
5 Squat Cleans (95 lbs.)
Time - 22:06
Friday, May 7, 2010
WOD 246
Part A:
10 sets of 2 Dead Lifts @ 195 lbs.
Part B:
9-15-21-15-9
Thrusters @ 75 lbs.
Box Jumps (20")
Time - 9:45
10 sets of 2 Dead Lifts @ 195 lbs.
Part B:
9-15-21-15-9
Thrusters @ 75 lbs.
Box Jumps (20")
Time - 9:45
Wednesday, May 5, 2010
WOD 245
"Olympic Weight Lifting Class"
10 minutes of 3 lifts on the minute of:
5 rounds – Squat Cleans @ 65 lbs.
3 rounds – Power Snatches @ 65 lbs.
2 rounds – Squat Snatches @ 65lbs.
WOD:
400m Run
10 Squat Snatch @ 65 lbs.
200m Run
10 Squat Cleans @ 65 lbs.
100m Run
Time - 6:04
10 minutes of 3 lifts on the minute of:
5 rounds – Squat Cleans @ 65 lbs.
3 rounds – Power Snatches @ 65 lbs.
2 rounds – Squat Snatches @ 65lbs.
WOD:
400m Run
10 Squat Snatch @ 65 lbs.
200m Run
10 Squat Cleans @ 65 lbs.
100m Run
Time - 6:04
Tuesday, May 4, 2010
Personal Bests
Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 195 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs. (New PB)
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 135 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.
WOD 244
5 Rounds:
10 Power Cleans @ 115 lbs.
30 Air Squats
8 Toes to Bar
Time - 14:03
Shoulder Press
1 @ 75 lbs.
1 @ 115 lbs.
1 @ 125 lbs. (PB)
Failed @ 130 lbs.
10 Power Cleans @ 115 lbs.
30 Air Squats
8 Toes to Bar
Time - 14:03
Shoulder Press
1 @ 75 lbs.
1 @ 115 lbs.
1 @ 125 lbs. (PB)
Failed @ 130 lbs.
Saturday, May 1, 2010
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