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
Saturday, February 19, 2011
Friday, February 18, 2011
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
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)
5 Rounds:
15 Kettle Bells @ 36 lbs.
15 Power Cleans @ 95 lbs.
20 Box Jumps
Time - 16:53 (Scaled)
Saturday, February 5, 2011
Friday, February 4, 2011
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
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
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