Saturday, November 19, 2011

WOD 384

8 Minute AMRAP
15 Push Jerk @ 95 lbs.
30 Air Squats

Rounds - 3

Thursday, November 17, 2011

WOD 383

Back Squat:
5 @ 135 lbs.
3 @ 155 lbs.
2 @ 185 lbs.
2 @ 205 lbs.

3 Rounds:
7 Squat Snatch @ 65 lbs.
7 Burpees

Time - 4:58

Thursday, November 10, 2011

WOD 382

4 Rounds:
7 Kettle Bells @ 45 lbs.
7 Burpees
10 Walking Lunges
1 Minute Rest

Time - 9:19

3 Sets of 3 Power Snatch @ 115 lbs.

2 Rounds:
5 Power Snatch @ 125 lbs.
7 Toes to Bar
9 Mountain Climbers

Time - 3:20

Saturday, November 5, 2011

WOD 381

8 Clean and Jerk @ 135 lbs.
25 Double Unders
200m Row
8 Clean and Jerk @ 135 lbs.
20 Double Unders
200m Row
25 Double Unders
8 Clean and Jerk @ 135 lbs.

Time - 11:08

Thursday, November 3, 2011

WOD 380

3 Rounds:
15 Wall Balls @ 18 lbs.
10 Toes to Bar

Time - 4:12

Team WOD
5 Rounds:
5 Burpees
10 Air Squats
5 Push-Ups
+ 1 Rope Climb each

Time - 4:25