"JT"
21-15-9
Hand Stand Push-Ups (2 Ab Mats)
Ring Dips (small black band)
Push-Ups
Time - 11:26 (Not Prescribed)
Saturday, January 29, 2011
Friday, January 28, 2011
WOD 312
Scaled "Roy"
3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups
Time - DNF
2 Rounds + 20 Box Jumps.
3 Rounds:
15 Dead Lifts @ 175 lbs.
20 Box Jumps
25 Pull-Ups
Time - DNF
2 Rounds + 20 Box Jumps.
Tuesday, January 25, 2011
WOD 311
Push Press:
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.
12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees
Rounds - 6
3 @ 115 lbs.
3 @ 125 lbs.
3 @ 135 lbs.
3 @ 145 lbs.
12 Minute AMRAP
10 Single Arm Snatch @ 25 lbs. (each arm)
10 Burpees
Rounds - 6
Tuesday, January 18, 2011
Saturday, January 15, 2011
WOD 309
4 Rounds:
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)
Time - 8:51
10 Medicine Ball Cleans (18 lbs.)
10 Walking Lunges (each leg)
10 Wall Balls (18 lbs.)
Time - 8:51
Saturday, January 8, 2011
Friday, January 7, 2011
WOD 307
12 Minute AMRAP:
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar
Rounds - 7
6 Snatch Width Dead Lift @ 85 lbs.
6 Overhead Squats @ 85 bs.
6 Toes to Bar
Rounds - 7
Monday, January 3, 2011
WOD 306
"The 12 Days of Christmas"
Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.
1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)
Time - 44:12
Perform the workout as you would sign the song.
Round 1 is 1 Dead Lift; Round 2 is 2 Ball Slams and 1 Dead Lift; Round 3 is 3 Ring Dips, 2 Ball Slams and 1 Dead Lift, etc.
1 Dead Lift (225 lbs.)
2 Ball Slams (20 lbs.)
3 Ring Dips (band-assisted)
4 Pull-Ups
5 Knees to Elbows
6 Box Jumps (24")
7 Clean and Jerks (95 lbs.)
8 Kettle Bells (36 lbs.)
9 Double Unders
10 Burpees
11 Sit-Ups
12 Wall Balls (20 lbs.)
Time - 44:12
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