Friday, April 27, 2012

WOD 414

Squat Clean
3 @ 115 lbs.
3 @ 135 lbs.
3 @ 155 lbs.
3 @ 175 lbs.

12-9-6
Power Cleans @ 135 lbs.
Hand Stand Push-Ups (1 AbMat)

Time - 5:25

Friday, April 20, 2012

WOD 413


The “Chief”
3 Minutes AMRAP:
3 Power Cleans @ 135 lbs.
6 Push-Ups
9 Air Squats

Rest 1 Minute

Repeat 5 Times

Reps - 67, 60, 54, 54, 54

Tuesday, April 17, 2012

WOD 412


Part 1:
5 Rounds:
200m Run
5 Thrusters @ 95 lbs.

Time - 8:59

Part 2:
3 Rounds
10 Wall Balls @ 20 lbs.
5 Hand Stand Push-Ups (1 AbMat)
1 Minute Rest

Time - 4:15

Friday, April 13, 2012

WOD 411

12 Minutes AMRAP

3 Pistols (each leg)
6 Pull-Ups
9 Kettle Bells @ 53 lbs.

Rounds - 6+

Thursday, April 12, 2012

WOD 410

4 Hang Power Cleans @ 135 lbs.
4 Hang Power Cleans @ 155 lbs.
4 Hang Power Cleans @ 165 lbs.

7 Minute AMRAP
3 Hand Stand Push-Ups (1 AbMat)
4 Power Snatch @ 105 lbs.
5 Ring Rows

Rounds - 5

Tuesday, April 10, 2012

WOD 409


15-9-6
Power Cleans @ 135 lbs.
Hand Stand Push-Ups (1 AbMat)

Time - 7:10

Friday, April 6, 2012

WOD 408

Team Workout (with Hillary)


150 Push-Ups (if rest on the floor then team does 50m Run)
100 Pull-Ups
150 Kettle Bells
400m Run

Time - 19:49

Thursday, April 5, 2012

Personal Bests


Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 205 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 150 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 175 lbs.
Squat Snatch - 115 lbs.

WOD 407

Power Cleans
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs.
2 @ 175 lbs.
2 @ 185 lbs.
1 @ 195 lbs.
1 @ 205 lbs. (PB)

5 Rounds:
5 Power Cleans @ 135 lbs.
5 Push Press @ 135 lbs.
10 Box Jumps (24")

Time - 9:03