4 Rounds:
15 Wall Balls @ 20 lbs.
15 Walking Lunges (total)
15 Push-Ups
Time - 9:10
Tuesday, December 28, 2010
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
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
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
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
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
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
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
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
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
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