Thursday, February 28, 2013

WOD 448

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 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+

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

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.

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 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