Friday, January 25, 2013

WOD 443

4 Overhead Squats @ 95 lbs.
10 Chest-to-Bar Pull-Ups
10 Ring Dips (band-assisted)

6 Overhead Squats @ 95 lbs.
8 Chest-to-Bar Pull-Ups
8 Ring Dips (band-assisted)
8 Overhead Squats @ 95 lbs.
6 Chest-to-Bar Pull-Ups
6 Ring Dips (band-assisted)
10 Overhead Squats @ 95 lbs.
4 Chest-to-Bar Pull-Ups
4 Ring Dips (band-assisted)
12 Overhead Squats @ 95 lbs.
2 Chest-to-Bar Pull-Ups
2 Ring Dips (band-assisted)

Time - 12:06



Thursday, January 24, 2013

WOD 442

15 Minute AMRAP
5 Front Squats @ 95 lbs.
10 Box Jumps (24")
10 Toes to Bar

Rounds - 6

Friday, January 11, 2013

WOD 441

10 Minutes:
As Many Reps As Possible:

30 Power Snatch @ 75 lbs.
30 Power Snatch @ 135 lbs.

Total - 41 Reps

Thursday, January 10, 2013

WOD 440

30 Wall Ball @ 16 lbs.
15 Ring Dips (band-assisted)

25 Wall Ball @ 16 lbs.
12 Ring Dips (band-assisted)
20 Wall Ball @ 16 lbs.
9 Ring Dips (band-assisted)
10 Wall Ball @ 16 lbs.
6 Ring Dips (band-assisted)




Time - 8:42

Tuesday, January 8, 2013

WOD 439

Returning from more injuries!

Part A:
5 Rounds:
10 Deadlifts @ 135 lbs.
5 Hand Stand Push-Ups (1 AbMat)
5 Toes to Bar

Time - 8:22

Part B:
50 Single Arm Kettle Bell Snatch

Time - 2:51