Tuesday, December 28, 2010

WOD 305

4 Rounds:
15 Wall Balls @ 20 lbs.
15 Walking Lunges (total)
15 Push-Ups

Time - 9:10

Monday, December 27, 2010

WOD 304

Team Workout (with Joey and Gerry)

Each member - 2,500 lbs. overhead
22 Clean and Jerks each @ 115 lbs.

40 Handstand Push-Ups

Time - 6:45

100 Air Squats
50 Pull-Ups

Time - 9:38

Tuesday, December 21, 2010

WOD 303

Part A:
3-3-3-3
Sumo Dead Lifts
155 lbs., 175 lbs., 205 lbs., 225 lbs.

Part B:
12-9-6
Thrusters @ 100 lbs.
Knees to Elbows
Ring Push-Ups

Time - 8:54

Saturday, December 18, 2010

WOD 302

Part A:

30 Air Squats
30 Dead Lifts @ Body Weight (195 lbs.)
30 Kettlebell Swings (53 lbs.)
30 Burpees

Part B:

Max 3 Rep Snatch (45 seconds)
125 lbs.

Unbroken Pull-Ups - 12

Friday, December 17, 2010

WOD 301

6 Rounds:
5 Double Unders (Unbroken)
10 Single Arm Snatch (Total @ 20 lbs.)
15 Air Squats

Time - 5:23

Tuesday, December 14, 2010

WOD 300

Shoulder Press
5 @ 65 lbs.
5 @ 75 lbs.
5 @ 85 lbs.
5 @ 95 lbs.

12 Minute AMRAP
10 Kettle Bells (36 lbs.)
6 Toes to Bar
10 Medicine Ball Cleans (16 lbs.)

Rounds - 6

Sunday, December 12, 2010

WOD 299

Part A:
On the 90 second mark:
3 Snatch Width Dead Lift @ 65 lbs.
1 Power Snatch @ 65 lbs.
3 Overhead Squats @ 65 lbs.

Part B:
5-7-9-7-5
Overhead Squats @ 65 lbs.
Push-Ups

Time - 3:43

Friday, December 10, 2010

WOD 298

Clean and Jerk:
105 lbs., 125 lbs., 145 lbs., 165 lbs., 175lbs.

2 rounds:
30 Wall Balls (16 lbs.)
40 Ball Slams (16 lbs.)
50 Double Unders

Time - 14:05

Friday, December 3, 2010

WOD 297

Part 1:
7 Rounds:
2 DeadLifts and 5 Pushups
(Adding 10 lbs to the bar each round, done on the minute)

135 lbs., 145 lbs., 155 lbs., 165 lbs., 175 lbs., 185 lbs., 195 lbs.

Part 2:
6 Rounds:
3 Squat Cleans (65 lbs.)
7 Walking Lunges with a bumper plate overhead (25 lbs.)
5 Pullups

Time: 9:29