4 Rounds (1:1 Work vs. Rest/Round)
6 Ring Rows
6 Push-Ups
6 Power Cleans @ 155 lbs.
9 Burpees
Time - 11:57
Sunday, August 30, 2015
Saturday, August 29, 2015
Thursday, August 27, 2015
Sunday, August 23, 2015
WOD 566
500m Row
40 Wall Balls @ 8 lbs.
30 Medicine Ball Sit-Ups @ 20 lbs.
20 Medicine Ball Cleans @ 8 lbs.
10 Medicine Ball Burpees
400m Run
Time - 11:33
40 Wall Balls @ 8 lbs.
30 Medicine Ball Sit-Ups @ 20 lbs.
20 Medicine Ball Cleans @ 8 lbs.
10 Medicine Ball Burpees
400m Run
Time - 11:33
Saturday, August 22, 2015
WOD 565
5 Power Cleans @ 135 lbs.
10 Pull-Ups
150m Run
10 Pull-Ups
150m Run
4 Power Cleans @ 135 lbs.
8 Pull-Ups
150m Run
3 Power Cleans @ 135 lbs.
6 Pull-Ups
150m Run
2 Power Cleans @ 135 lbs.
4 Pull-Ups
150m Run
1 Power Cleans @ 135 lbs.
2 Pull-Ups
150m Run
Time - 8:35
Tuesday, August 18, 2015
Sunday, August 16, 2015
WOD 563
15 Minute AMRAP
45 Double Unders
35 Sit-Ups
25 Box Jumps
150m Run
5 Handstand Push-Ups
Rounds - 3
Thursday, August 13, 2015
WOD 562
30 - 20 - 10
Overhead Walking Lunges @ 25 lbs.
Push-Ups
Medicine Ball Twists @ 16 lbs.
Time - ?:??
Sunday, August 9, 2015
WOD 561
3 X 4 Minute AMRAPs (2 minutes between AMRAPs)
Round 1:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
12 Burpees
Round 2:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
150m Run
Round 3:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
12 Calorie Row
Score - 2.9, 2.12, 2.5
Round 1:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
12 Burpees
Round 2:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
150m Run
Round 3:
4 Toes to Bar
8 Russian Kettle Bells @ 45 lbs.
12 Calorie Row
Score - 2.9, 2.12, 2.5
Saturday, August 8, 2015
Monday, August 3, 2015
Sunday, August 2, 2015
WOD 558
Part A:
200m Run
12 Kettle Bells @ 45 lbs.
9 Pull-Ups
200m Run
9 Kettle Bells @ 45 lbs.
7 Pull-Ups
200m Run
6 Kettle Bells @ 45 lbs.
5 Pull-Ups
Part B:
200m Row
7 Hand Stand Push-Ups
10 Walking Lunges
150m Row
5 Hand Stand Push-Ups
8 Walking Lunges
100m Row
3 Hand Stand Push-Ups
6 Walking Lunges
200m Run
12 Kettle Bells @ 45 lbs.
9 Pull-Ups
200m Run
9 Kettle Bells @ 45 lbs.
7 Pull-Ups
200m Run
6 Kettle Bells @ 45 lbs.
5 Pull-Ups
Part B:
200m Row
7 Hand Stand Push-Ups
10 Walking Lunges
150m Row
5 Hand Stand Push-Ups
8 Walking Lunges
100m Row
3 Hand Stand Push-Ups
6 Walking Lunges
Saturday, August 1, 2015
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