Part 1:
10 Rounds:
3 Push Press @ 95 lbs.
3 Lateral Jumps over bar
Part 2:
5 Rounds
5 OverHead Squats @ 95 lbs.
10 Ring Rows
Time - 6:46
Saturday, June 25, 2011
Friday, June 24, 2011
WOD 358
On the minute for 12 minutes:
2 Dead Lifts @ 155 lbs.
3 Single Arm Snatch @ 25 lbs. for 1st 6 Rounds
4 Single Arm Snatch @ 25 lbs. for last 6 Rounds
7 Rounds:
5 Goblet Squats @ 25 lbs.
1 Halo @ 25 lbs.
10 Ball Slams @ 20 lbs.
10 Walking Lunges (total)
Time - 6:46
3 x 200m Run
2 Dead Lifts @ 155 lbs.
3 Single Arm Snatch @ 25 lbs. for 1st 6 Rounds
4 Single Arm Snatch @ 25 lbs. for last 6 Rounds
7 Rounds:
5 Goblet Squats @ 25 lbs.
1 Halo @ 25 lbs.
10 Ball Slams @ 20 lbs.
10 Walking Lunges (total)
Time - 6:46
3 x 200m Run
Tuesday, June 21, 2011
WOD 357
Shoulder Press:
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
Push Press:
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
Push Jerk:
3 @ 135 lbs.
3 @ 165 lbs.
2 @ 180 lbs.
Tabata:
Kettle Bells
4 Rounds @ 72 lbs.
4 Rounds @ 45 lbs.
3 @ 75 lbs.
3 @ 95 lbs.
3 @ 105 lbs.
Push Press:
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 165 lbs.
Push Jerk:
3 @ 135 lbs.
3 @ 165 lbs.
2 @ 180 lbs.
Tabata:
Kettle Bells
4 Rounds @ 72 lbs.
4 Rounds @ 45 lbs.
Saturday, June 18, 2011
WOD 356
15 Minute AMRAP:
8 Pull-Ups
8 Ring Dips (band-assisted)
10 Box Jumps @ 24"
6 Ground to OverHead (Clean and Jerk, Clean Thruster or Snatch)
Rounds - 5
8 Pull-Ups
8 Ring Dips (band-assisted)
10 Box Jumps @ 24"
6 Ground to OverHead (Clean and Jerk, Clean Thruster or Snatch)
Rounds - 5
Friday, June 17, 2011
WOD 355
800m Run
20 Kettle Bells @ 24 lbs.
10 Toes to Bar
20 Push-Ups
400m Run
15 Kettle Bells @ 24 lbs.
8 Toes to Bar
15 Push-Ups
200m Run
10 Kettle Bells
6 Toes to Bar
10 Push-Ups
Time - 12:25
20 Kettle Bells @ 24 lbs.
10 Toes to Bar
20 Push-Ups
400m Run
15 Kettle Bells @ 24 lbs.
8 Toes to Bar
15 Push-Ups
200m Run
10 Kettle Bells
6 Toes to Bar
10 Push-Ups
Time - 12:25
Saturday, June 11, 2011
WOD 354
Part 1:
On the Minute for 10 minutes
2 Muscle Snatches @ 75 lbs.
2 Ball Slams
2 Push-Ups
Part 2:
6 Minute AMRAP
5 Wall Balls @ 20 lbs.
4 Front Squats @ 125 lbs.
5 Abmat Sit-Ups
Rounds - 5
Part 3:
On the 30 seconds for first 4 minutes, then on 20 seconds for last 2 minutes
3 Push Press @ 105 lbs.
3 Chin-Ups
On the Minute for 10 minutes
2 Muscle Snatches @ 75 lbs.
2 Ball Slams
2 Push-Ups
Part 2:
6 Minute AMRAP
5 Wall Balls @ 20 lbs.
4 Front Squats @ 125 lbs.
5 Abmat Sit-Ups
Rounds - 5
Part 3:
On the 30 seconds for first 4 minutes, then on 20 seconds for last 2 minutes
3 Push Press @ 105 lbs.
3 Chin-Ups
Friday, June 3, 2011
WOD 353
Part 1:
On the Minute for 10 Minutes
2 Front Squats @ 135 lbs.
3 Burpees
Part 2:
10 Minute AMRAP
9 DeadLifts @ 135 lbs.
6 Hang Power Clean @ 135 lbs.
6 Hand Stand Pushups
Rounds - 4+
On the Minute for 10 Minutes
2 Front Squats @ 135 lbs.
3 Burpees
Part 2:
10 Minute AMRAP
9 DeadLifts @ 135 lbs.
6 Hang Power Clean @ 135 lbs.
6 Hand Stand Pushups
Rounds - 4+
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