Wednesday, July 31, 2013

WOD 474

6 Rounds:
3 Power Cleans @ 155 lbs.
200m Run

Time - 9:24

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

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

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

Wednesday, July 17, 2013

WOD 470

5 Rounds:
3 Power Snatch @ 95 lbs.
6 Toes to Rings
9 Double Unders

Time - 6:40

Tuesday, July 16, 2013

WOD 469

800m Run
Then
4 Rounds:
10 Pull-Ups
7 Overhead Squats @ 75 lbs.
Then
400m Run

Time - 14:44

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+

Friday, July 12, 2013

WOD 467

200m Run
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

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