Sunday, August 30, 2015

WOD 569

4 Rounds (1:1 Work vs. Rest/Round)
6 Ring Rows
6 Push-Ups
6 Power Cleans @ 155 lbs.
9 Burpees

Time - 11:57

Saturday, August 29, 2015

WOD 568

3 Rounds:
6 Power Snatch @ 115 lbs.
150m Run
18 Kettle Bells @ 45 lbs.

Time - 8:14

Thursday, August 27, 2015

WOD 567

1-2-3-4-5-4-3-2-1
Hang Power Cleans @ 135 lbs.
Bar-Facing Burpees

Time - 5:43

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

Saturday, August 22, 2015

WOD 565

5 Power Cleans @ 135 lbs.
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

WOD 564

50 Sit-Ups
100 Double Unders
50 Sit-Ups

Time - 7:43

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

Saturday, August 8, 2015

WOD 560

6 Rounds:
6 Ring Dips (band-assisted)
6 Power Cleans @ 115 lbs.
100m Run

Time - 10:20

Monday, August 3, 2015

WOD 559

10 Rounds:
2 Power Cleans @ 135 lbs.
4 Toes to Bar

Time - 6:20

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

Saturday, August 1, 2015

WOD 557

3 Rounds:
200m Run
15 Push-Ups
25 Kettle Bells @ 30 lbs.

Time - 10:20