Thursday, October 27, 2011

WOD 379

10 Minute AMRAP
5 Chest-to-Bar Pull-Ups
10 Ball Slams @ 20 lbs.
15 Double Unders

Rounds - 6

Tuesday, October 25, 2011

WOD 378

3 Rounds:
25 Single Arm Kettle Bells @ 36 lbs.
25 Burpees

Time - 11:34

Thursday, October 20, 2011

WOD 377

4 Rounds:
20 Air Squats
5 Push Jerk @ 105 lbs.
45 Second Rest

Time - 5:22

Push Jerk
1 @ 135 lbs.
1 @ 155 lbs.
1 @ 175 lbs.
1 @ 185 lbs.

4 Rounds:
10 12" Vertical Jumps
5 Ring Dips (band-assisted)

Time - 1:48

Thursday, October 13, 2011

WOD 376

15 Minutes AMRAP

20 Double Unders
10 Sumo Dead Lift High-Pulls @ 75 lbs.
6 Push-Ups
4 Pistols (each leg)

Rounds - 4 + 20 Double Unders

Thursday, October 6, 2011

WOD 375

7 Minutes AMRAP
7 Medicine Ball Cleans (18 lbs.)
7 Push-Ups

Rounds - 7

Rest 3 Minutes

4 Minutes AMRAP
7 Ball Slams (18 lbs.)
5 Burpees

Rounds - 5