6 Rounds:
3 Power Cleans @ 155 lbs.
200m Run
Time - 9:24
Wednesday, July 31, 2013
Tuesday, July 30, 2013
WOD 473
Push Press
5 X 3 @ 125 lbs.
Push Jerk
3 X 2 @ 160 lbs.
15-12-9-6-3
Pull-Ups
Standing Lunges
Double Unders
Time - 9:25
5 X 3 @ 125 lbs.
Push Jerk
3 X 2 @ 160 lbs.
15-12-9-6-3
Pull-Ups
Standing Lunges
Double Unders
Time - 9:25
Sunday, July 28, 2013
WOD 472
10 Minutes AMRAP:
10 Power Snatch @ 95 lbs.
10 Hand Release Burpees
60m Weight Sprint (40 lbs.)
15 Kettle Bells @ 53 lbs.
20 Stationary Lunges
Rounds - 2 + 3 Power Snatch
10 Power Snatch @ 95 lbs.
10 Hand Release Burpees
60m Weight Sprint (40 lbs.)
15 Kettle Bells @ 53 lbs.
20 Stationary Lunges
Rounds - 2 + 3 Power Snatch
Saturday, July 27, 2013
WOD 471
Power Snatch
2 @ 75 lbs.
2 @ 95 lbs.
2 @ 115 lbs.
2 @ 135 lbs.
1 @ 145 lbs.
21-15-9
Front Squats @ 95 lbs.
Hand Stand Push-Ups (1.5 Abmats)
Time - 10:11
2 @ 75 lbs.
2 @ 95 lbs.
2 @ 115 lbs.
2 @ 135 lbs.
1 @ 145 lbs.
21-15-9
Front Squats @ 95 lbs.
Hand Stand Push-Ups (1.5 Abmats)
Time - 10:11
Wednesday, July 17, 2013
Tuesday, July 16, 2013
Saturday, July 13, 2013
WOD 468
Power Snatch:
75 lbs., 95 lbs., 115 lbs., 125 lbs., 145 lbs.
Power Clean
95 lbs., 115 lbs., 135 lbs., 155 lbs., 175 lbs., 195 lbs.
6 Minutes AMRAP
12 Kettle Bells @ 45 lbs.
6 Push Press @ 115 lbs.
Rounds - 4+
75 lbs., 95 lbs., 115 lbs., 125 lbs., 145 lbs.
Power Clean
95 lbs., 115 lbs., 135 lbs., 155 lbs., 175 lbs., 195 lbs.
6 Minutes AMRAP
12 Kettle Bells @ 45 lbs.
6 Push Press @ 115 lbs.
Rounds - 4+
Friday, July 12, 2013
WOD 467
200m Run
10 Front Squats @ 115 lbs.
6 Handstand Push-Ups (1 Abmat)
10 Front Squats @ 115 lbs.
6 Handstand Push-Ups (1 Abmat)
200m Run
8 Front Squats @ 115 lbs.
5 Handstand Push-Ups (1 Abmat)
200m Run
6 Front Squats @ 115 lbs.
4 Handstand Push-Ups (1 Abmat)
200m Run
4 Front Squats @ 115 lbs.
3 Handstand Push-Ups (1 Abmat)
Time - 11:41
Wednesday, July 10, 2013
WOD 466
10 Minute AMRAP:
7 Goblet Squats @ 35 lbs.
4 Hand Stand Push-Ups (1 AbMat)
5 Box Jumps @ 32"
Rounds - 5
7 Goblet Squats @ 35 lbs.
4 Hand Stand Push-Ups (1 AbMat)
5 Box Jumps @ 32"
Rounds - 5
Tuesday, July 9, 2013
WOD 465
5 Rounds:
12 Wall Balls @ 18 lbs.
5 Push Jerks @ 115 lbs.
12 Kettle Bells @ 45 lbs.
Time - 12:20
12 Wall Balls @ 18 lbs.
5 Push Jerks @ 115 lbs.
12 Kettle Bells @ 45 lbs.
Time - 12:20
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