Sunday, July 26, 2015

WOD 556

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

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

Thursday, July 23, 2015

WOD 554

6 rounds:
6 Hang Power Cleans @ 135 lbs.
12 Weighted Walking Lunges @ 35 lbs.

Time - ?:??

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

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

Thursday, July 9, 2015

WOD 551

10 Minute Ascending Ladder
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

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.

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