2 X 5 Overhead Squats @ 95 lbs.
"Helen"
400m Run
21 Kettle Bells @ 36 lbs.
12 Pull-Ups
Time - 13:08
Friday, April 19, 2013
Thursday, April 18, 2013
WOD 456
10 Rounds:
2 Front Squats @ 115 lbs.
15 Minutes, 1 Set Per Minute:
6 Wall Balls @ 20 lbs.
6 Burpees
6 Ring Rows
2 Front Squats @ 115 lbs.
15 Minutes, 1 Set Per Minute:
6 Wall Balls @ 20 lbs.
6 Burpees
6 Ring Rows
Friday, April 12, 2013
WOD 455
Every Two Minutes for 5 Rounds:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
First 3 Rounds @ 125 lbs.
Last 2 Rounds @ 135 lbs.
Thursday, April 11, 2013
WOD 454
Every Minute on the Minute:
20 Minutes:
20 Double Unders (even minute)
3 Power Snatch @ 115 lbs. (odd minute)
Every Minute on the Minute:
12 Minutes:
3 Burpees, 3 Chest-To-Bar Pull-Ups (even minute)
6 Thrusters @ 65 lbs. (odd minute)
20 Minutes:
20 Double Unders (even minute)
3 Power Snatch @ 115 lbs. (odd minute)
Every Minute on the Minute:
12 Minutes:
3 Burpees, 3 Chest-To-Bar Pull-Ups (even minute)
6 Thrusters @ 65 lbs. (odd minute)
Saturday, April 6, 2013
WOD 453
4 Minutes:
As Many Reps as Possible:
15 Thrusters @ 100 lbs.
15 Chest-to-Bar Pull-Ups
Repeat
Reps - 38
As Many Reps as Possible:
15 Thrusters @ 100 lbs.
15 Chest-to-Bar Pull-Ups
Repeat
Reps - 38
Friday, April 5, 2013
Thursday, April 4, 2013
WOD 451
30 Push-Ups
20 Power Cleans @ 115 lbs.
20 Push-Ups
10 Power Cleans @ 115 lbs.
Time - 5:30
3 Rounds:
5 Hand Stand Push-Ups (1.5 AbMats)
10 Kettle Bell Dead Lifts @ 75 lbs.
5 Hollow Rocks
30 Seconds Rest
Time - 3:37
20 Power Cleans @ 115 lbs.
20 Push-Ups
10 Power Cleans @ 115 lbs.
Time - 5:30
3 Rounds:
5 Hand Stand Push-Ups (1.5 AbMats)
10 Kettle Bell Dead Lifts @ 75 lbs.
5 Hollow Rocks
30 Seconds Rest
Time - 3:37
Monday, April 1, 2013
WOD 450
Team WOD
2 Rounds:
40 Wall Balls @ 20 lbs.
60 Double Unders
30 Ring Rows
40 Wall Balls @ 20 lbs
60 Double Unders
30 Ring Push-Ups
2 Rounds:
40 Wall Balls @ 20 lbs.
60 Double Unders
30 Ring Rows
40 Wall Balls @ 20 lbs
60 Double Unders
30 Ring Push-Ups
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