4 Rounds (w/1 Minute Rest between Rounds)
4 Hand Stand Push-Ups
8 Kettle Bell Snatches @ 30 lbs.
8 V-Snaps
Time - 7:08
Sunday, July 26, 2015
Saturday, July 25, 2015
WOD 555
"Griffin" (Modified)
10 Rounds:
200m Run
10 Kettle Bells @ 30 lbs.
10 Sit-Ups
10 Supermans
Time - 24:45
10 Rounds:
200m Run
10 Kettle Bells @ 30 lbs.
10 Sit-Ups
10 Supermans
Time - 24:45
Thursday, July 23, 2015
Thursday, July 16, 2015
WOD 553
2 Rounds
50 Metre Farmer's Walk (2 X 53 lbs.)
40 Air Squats
30 Push-Ups
20 Ground to Overhead @ 25 lbs.
10 Burpees
Time - 12:10
50 Metre Farmer's Walk (2 X 53 lbs.)
40 Air Squats
30 Push-Ups
20 Ground to Overhead @ 25 lbs.
10 Burpees
Time - 12:10
Sunday, July 12, 2015
WOD 552
3 Rounds (1:1 Work to Rest/Round)
30 Double Unders
20 Kettle Bells @ 45 lbs.
10 Toes to Bar
Time - 12:53
30 Double Unders
20 Kettle Bells @ 45 lbs.
10 Toes to Bar
Time - 12:53
Thursday, July 9, 2015
WOD 551
10 Minute Ascending Ladder
1 Pull-up
1 Burpee
1 V-Sit
1 Pull-up
1 Burpee
1 V-Sit
2 Pull-up
2 Burpee
2 V-Sit
3 Pull-up
3 Burpee
3 V-Sit
Etc.
Rounds - 8 + 4 Reps.
Sunday, July 5, 2015
WOD 550
30 Seconds On - 15 Seconds Off x 4 Rounds
Hollow Rocks
Double Unders
Push-Ups
Overhead Walking Lunges @ 15 lbs.
Sit-Ups
Saturday, July 4, 2015
WOD 549
4 Rounds:
6 Push Jerks @ 115 lbs.
12 Box Jumps (24" Box)
18 Wall Balls @ 20 lbs.
2 Minutes Rest
Time - 14:40
6 Push Jerks @ 115 lbs.
12 Box Jumps (24" Box)
18 Wall Balls @ 20 lbs.
2 Minutes Rest
Time - 14:40
Thursday, July 2, 2015
WOD 548
Front Squats
2 @ 75 lbs.
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs.
2 @ 185 lbs.
20 Sit-Ups
5 Squat Cleans @ 155 lbs.
2 @ 75 lbs.
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs.
2 @ 185 lbs.
20 Sit-Ups
5 Squat Cleans @ 155 lbs.
20 Sit-Ups
4 Squat Cleans @ 155 lbs.
20 Sit-Ups
3 Squat Cleans @ 155 lbs.
20 Sit-Ups
2 Squat Cleans @ 155 lbs.
20 Sit-Ups
1 Squat Clean @ 155 lbs.
Time - 8:18
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