4 Minute AMRAP:
10 Thrusters @ 65 lbs.
10 Ring Rows
Rounds - 3
4 Minute AMRAP
5 Thrusters @ 65 lbs.
5 Ring Dips (band-assisted)
Rounds - 5
Thursday, February 28, 2013
Thursday, February 21, 2013
WOD 447
"Nate" - Modified
20 Minutes AMRAP
6 Pull-Ups (Chest-to-Bar)
6 Ring Dips (band-assisted)
4 Hand Stand Push-Ups (1/2 AbMats)
8 Kettle Bells (@ 53 lbs.)
Rounds - 7+
20 Minutes AMRAP
6 Pull-Ups (Chest-to-Bar)
6 Ring Dips (band-assisted)
4 Hand Stand Push-Ups (1/2 AbMats)
8 Kettle Bells (@ 53 lbs.)
Rounds - 7+
Friday, February 8, 2013
WOD 446
35 Wall Balls @ 16 lbs.
Then:
6 Rounds:
5 Pull-Ups
20 Walking Lunges
5 Burpees
Then:
35 Wall Balls @ 16 lbs.
Time - 13:45
Then:
6 Rounds:
5 Pull-Ups
20 Walking Lunges
5 Burpees
Then:
35 Wall Balls @ 16 lbs.
Time - 13:45
Saturday, February 2, 2013
WOD 445
10 Minutes:
15 Burpees
40 Double Under
Remaining Time to set Max Snatch
75 lbs., 115 lbs., 135 lbs., 140 lbs., 145 lbs., 147 lbs.
15 Burpees
40 Double Under
Remaining Time to set Max Snatch
75 lbs., 115 lbs., 135 lbs., 140 lbs., 145 lbs., 147 lbs.
Friday, February 1, 2013
WOD 444
15 Ball Slams @ 16 lbs.
20 Kettle Bells @ 45 lbs.
15 Burpees
20 Kettle Bells @ 45 lbs.
15 Wall Balls @ 16 lbs.
20 Kettle Bells @ 45 lbs.
15 Push-Ups
20 Kettle Bells @ 45 lbs.
20 Kettle Bells @ 45 lbs.
15 Burpees
20 Kettle Bells @ 45 lbs.
15 Wall Balls @ 16 lbs.
20 Kettle Bells @ 45 lbs.
15 Push-Ups
20 Kettle Bells @ 45 lbs.
20 Ball Slams @ 16 lbs.
15 Kettle Bells @ 45 lbs.
20 Burpees
15 Kettle Bells @ 45 lbs.
20 Wall Balls @ 16 lbs.
15 Kettle Bells @ 45 lbs.
20 Push-Ups
15 Kettle Bells @ 45 lbs.
Time - 19:22
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