Saturday, June 25, 2011

WOD 359

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

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

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.

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

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

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

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+