Push Press
5 @ 65 lbs.
5 @ 85 lbs. X 3
6 Rounds:
3 Push Press @ 105 lbs.
15 Double Unders
Time - 5:34
Tuesday, August 26, 2014
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
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
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
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
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
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
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
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
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
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