Wednesday, June 30, 2010

WOD 269

"Olympic Weight Lifting Class"

Snatch Balance Work

12 Minutes - On the Minute
3 Dead Lift @ 115 lbs.
3 Hang Power Clean @ 115 lbs.
3 Push Jerk @ 115 lbs.

Saturday, June 26, 2010

WOD 268

"Christine"

3 Rounds:
500m Row
12 Dead Lift (Body Weight - 205 lbs.)
21 Box Jumps (24")

Time - 19:45

Wednesday, June 23, 2010

WOD 267

"Olympic Weight Lifting Class"

4 Rounds, 3 Reps - Muscle Snatch @ 75 lbs.
3 Rounds, 3 Reps - Hang Power Snatch @ 75 lbs.

3 X 3 Power Cleans
3 @ 165 lbs.
3 @ 175 lbs.
3 @ 185 lbs.

150m Sled Run (90 lbs.)
30 Kettle Bells (36 lbs.)
15 Pull Ups

Time - 3:11

Saturday, June 19, 2010

WOD 266

7 Rounds:
5 Power Snatch @ 80 lbs.
5 Overhead Squats @ 80 lbs.
5 Ring Dips (band-assisted)

Time - 10:26

Friday, June 18, 2010

WOD 265

800m Run
30 Pull Ups
30 Push Ups
30 Air Squats
30 Kettle Bells (36 lbs.)
30 Knees to Elbows

Time - 14:28

Wednesday, June 16, 2010

WOD 264

"Olympic Weight Lifting Class"

8 Rounds:
3 Squat Snatch (65 lbs.) on the Minute

3 Rounds:
1 Shoulder Press @ 105 lbs.
2 Push Press @ 105 lbs.
2 Push Jerk @ 105 lbs.
5 Pull Ups

Time - 2:16

Friday, June 11, 2010

WOD 263

12 Minute AMRAP

10 Push Press (75 lbs.)
10 Walking Lunges (each leg)
10 Medicine Ball Cleans (16 lbs.)

Rounds - 6

Tuesday, June 8, 2010

WOD 262

35 Double Unders
Then...
4 Rounds:
10 Single Arm Snatches (each arm @ 30 lbs.)
4 Pistols
10 Knees to Elbows
Then...
35 Double Unders

Time - 13:45

Saturday, June 5, 2010

WOD 261

400m Run
Then:
3 Rounds
30 Overhead Squats @ 55 lbs.
30 Ball Slams @ 20 lbs.

Time - 13:27

Friday, June 4, 2010

WOD 260

4 Rounds:
10 Push Press (115 lbs.)
20 Double Unders
10 Ring Dips (band-assisted)

Time 9:02

Wednesday, June 2, 2010

Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 245 lbs.
Squat Clean - 175 lbs.
Power Clean - 200 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 125 lbs.
Front Squat - 205 lbs.
Power Snatch - 145 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 155 lbs.
Squat Snatch - 115 lbs.

WOD 259

"Olympic Weight Lifting Class"

9 Minutes:
Hang Power Snatch Work @ 75 lbs.

Progressive Bear Complex:
5 Rounds (30 second to complete, 2 minutes rest between each round):
1 Power Snatch
1 Front Squat
1 Push Jerk
1 Overhead Squat

95lbs., 115 lbs., 125 lbs., 135 lbs. 145 lbs.

Power Snatch
1 @ 175 lbs.
1 @ 185 lbs.
1 @ 200 lbs. (PB)

Tuesday, June 1, 2010

WOD 258

10-9-8-7-6-5-4-3-2-1

Sumo Dead Lift High Pull (75 lbs.)
Push Press (75 lbs.)
Mountain Climbers

Time - 10:15