Saturday, February 19, 2011

WOD 320

16 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
12 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
8 Muscle-Up Progression
20 Wall Balls @ 16 lbs.
4 Muscle-Up Progression
20 Wall Balls @ 16 lbs.

Time - 8:48

Friday, February 18, 2011

WOD 319

21-15-9
Kettle Bells @ 45 lbs.
Burpees

Time - 5:42

Saturday, February 12, 2011

WOD 318

20 Burpees
15 Back Squats @ 170 lbs.
Then...
3 Rounds:
15 Walking Lunges (each leg)
15 RIng Rows

Time - 10:25

Friday, February 11, 2011

WOD 317

Hero Workout - "Wittman"

5 Rounds:
15 Kettle Bells @ 36 lbs.
15 Power Cleans @ 95 lbs.
20 Box Jumps

Time - 16:53 (Scaled)

Saturday, February 5, 2011

WOD 316

"Chelsea"

5 Pull-Ups
10 Push-Ups
15 Air Squats

On the minute.

Rounds - 5

Friday, February 4, 2011

WOD 315

15-12-9
Power Cleans @ 155 lbs.
Handstand Push-Ups (2 AbMats)

Time - 8:12

Tuesday, February 1, 2011

WOD 314

3-3-1-1 Shoulder Press
3 @ 95 lbs.
3 @ 115 lbs.
1 @ 120 lbs.
1 @ 125 lbs.

5 Rounds:
8 Shoulder Press @ 75 lbs.
20 Double Unders
20 Sit-Ups

Time - 11:21