Tuesday, August 26, 2014

WOD 494

Push Press
5 @ 65 lbs.
5 @ 85 lbs. X 3

6 Rounds:
3 Push Press @  105 lbs.
15 Double Unders

Time - 5:34

Thursday, August 21, 2014

WOD 493

Deadlifts:
5 @ 125 lbs.
5 @ 145 lbs.
3 @ 155 lbs.
3 @ 165 lbs.

AMRAP:
3 Deadlifts @ 155 lbs.
6 Barbell Burpees
9 Sit-Ups

Wednesday, August 20, 2014

WOD 492

Clean and Split Jerks
2 @ 65 lbs.
8 @ 85 lbs.

3 X 400m Run (3 minute break between each)
Times:
1 - 1:22
2 - 1:45
3 - 1:51

Tuesday, August 19, 2014

WOD 491

Front Squats:
3 @ 95 lbs.
3 @ 115 lbs.
6 @ 135 lbs.

4 Rounds:
4 Power Cleans @ 135 lbs.
8 Pull Ups
16 Double Unders

Time - 9:28

Saturday, August 16, 2014

WOD 490

'Helen and Nancy's Night On The Town'

3 Rounds:
12 Pull Ups
15 Overhead Squats @ 65 lbs.
21 Kettle Bells @ 30 lbs.
400m Run

Time - 20:49

Wednesday, August 13, 2014

WOD 489

Part A:
8 Minutes on the Minute:
1 Power Snatch @ 85 lbs.
1 Hang Power Snatch @ 85 lbs.
1 Squat Snatch @ 85 lbs.

Part B:
6 Rounds:
3 Clean and Jerk @ 105 lbs.
3 Burpees

Time - 4:29

Sunday, August 10, 2014

WOD 488

Part A:
3 Push Press/2 Push Jerk @ 95 lbs.
3 Push Press/2 Push Jerk @ 115 lbs.

Part B:
12 AMRAP
15 Double Under
10 Push Press @ 65 lbs.
5 Barbell Burpees

Total - 5 Rounds + 15 Doubles Under + 1 Push Press

Saturday, August 9, 2014

WOD 487

400m Run
Then 3 Rounds:
5 Power Cleans @ 95 lbs.
7 Front Squats @ 95 lbs.
9 Pull-Ups
400m Run

Time - 15:55

Saturday, August 2, 2014

WOD 486

'782'

Team Workout (with Luke and Kim)


100 Box Jumps
100 Push Ups
100 Air Squats
100 Kettlebell Swings
100 Push Press
100 Sit Ups
100 Wall Balls
80 Burpees
2 Reps of Anything