Friday, April 19, 2013

WOD 457

2 X 5 Overhead Squats @ 95 lbs.

"Helen"
400m Run
21 Kettle Bells @ 36 lbs.
12 Pull-Ups

Time - 13:08

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

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)

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

Friday, April 5, 2013

WOD 452

Team Warm-Up

Team Snatch Work

3 Rounds:
1 Rope Climb
1 Bear Crawl
1 Waiter Walk

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

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