Thursday, December 31, 2015

WOD 604

7 Rounds:
3 Power Snatch @ 115 lbs.
4 HandStand Push-Ups (1 AbMat)
5 Toes to Bar
6 Dead Lifts @ 185 lbs.

Time - 16:37

Wednesday, December 30, 2015

WOD 603

10 Minute AMRAP:
20 Medicine Ball Sit-Ups @ 20 lbs.
30 Double Unders
10 Ring Rows

Rounds - 3 + 38 Reps

Saturday, December 26, 2015

Personal Bests


Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 210 lbs. (New PB)
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 150 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 185 lbs.
Squat Snatch - 115 lbs.

WOD 602

Open Gym

3 Power Cleans @ 135 lbs.
3 Power Cleans @ 155 lbs.
2 Power Cleans @ 175 lbs.
2 Power Cleans @ 195 lbs.
1 Power Clean @ 210 lbs.

Thursday, December 24, 2015

Personal Bests


Personal Bests

Push Jerk - 195 lbs.
Dead Lift - 285 lbs.
Back Squat - 255 lbs.
Squat Clean - 175 lbs.
Power Clean - 205 lbs.
Clean and Jerk - 195 lbs.
Shoulder Press - 130 lbs.
Front Squat - 205 lbs.
Power Snatch - 150 lbs.
Overhead Squat - 150 lbs.
Push Press - 145 lbs.
Thruster - 165 lbs.
Sumo Dead Lift High Pull - 135 lbs.
Hang Power Clean - 185 lbs. (New PB)
Squat Snatch - 115 lbs.

Tuesday, December 22, 2015

WOD 601

Power Clean/Hang Power Clean Complex
3 @ 135 lbs.
2 @ 155 lbs.
2 @ 175 lbs.
1 @ 185 lbs.

3 Rounds:
1 Minute Plank
30 Sit-Ups
30 Second Hollow Hold

Time - 8:38

Sunday, December 20, 2015

WOD 600

12 Minute AMRAP
1 Rope Climb
3 Ring Dips (band-assisted)
5 Handstand Push-Ups (no AbMats, 1 Ab Mat)
7 Burpees
9 Calorie Row

Rounds - 4

Max. Effort Toes to Bar - 18

Saturday, December 19, 2015

WOD 599

20-16-12-8
Wall Balls @ 20 lbs.
Front Rack Walking Lunges @ 45 lbs.

Time - 5:58

Sunday, December 13, 2015

WOD 598


4 Minute AMRAP

5 Push Press @ 95 lbs.
5 Toes to Rings
5 Front Squats @ 95 lbs.

4 Minutes Rest

4 Minute AMRAP

10 Push-Ups
10 Sit-Ups
10 Air Squats

Rounds - 3 then 4.4

Saturday, December 12, 2015

WOD 597

5 Rounds:
6 Ring Rows
6 Push-Ups
6 Hang Power Cleans @ 115 lbs.
9 Wall Balls @ 20 lbs.

Time - 9:41

Tuesday, December 8, 2015

WOD 596

20-10-5
Toes to Bar
Hang Power Clean @ 95 lbs.
Box Jumps @ 20"

Time - 8:51

Saturday, December 5, 2015

WOD 595

5 Rounds:
5 Toes to Bar
10 Burpees
15 Goblet Squats @ 30 lbs.

Time - 9:43