WOD 487

400m Run
Then 3 Rounds:
5 Power Cleans @ 95 lbs.
7 Front Squats @ 95 lbs.
9 Pull-Ups
400m Run

Time - 15:55

WOD 486

'782'

Team Workout (with Luke and Kim)


100 Box Jumps
100 Push Ups
100 Air Squats
100 Kettlebell Swings
100 Push Press
100 Sit Ups
100 Wall Balls
80 Burpees
2 Reps of Anything

WOD 485

8 Minutes on the Minute:
3 Squat Snatch @ 95 lbs.

5 Minutes on the Minute:
3 Power Clean @ 135 lbs. for 3 Rounds
3 Power Clean @ 155 lbs. for final 2 Rounds

WOD 484

5 Power Cleans @ 115 lbs.
5 Ring Dips (band-assisted)
5 Power Cleans @ 115 lbs.
10 Hand Stand Push-Ups (1.5 AbMats)
5 Power Cleans @ 115 lbs.
15 Push-Ups

5 Power Cleans @ 115 lbs.

10 Hand Stand Push-Ups (1.5 AbMats)

5 Power Cleans @ 115 lbs.

5 Ring Dips (band-assisted)

Time - 10:10

WOD 483

On the Minute for 8 Minutes:
3 Squat Snatch from High Hang @ 75 lbs.

On the Minute for 4 Minutes:
4 Power Cleans @ 145 lbs.
4 Mountain Climbers

WOD 482

8 Rounds on the Minute:
3 Hang Power Squat Snatch at 75 lbs.

3 Rounds on the Minute:
3 Power Cleans @ 145 lbs.
1 Push Jerk @ 145 lbs.

WOD 481

8 Minutes on the Minute:
2 Hang Power Snatch @ 75 lbs
1 Power Snatch @ 75 lbs.

7 Minutes on the Minute:
2 Power Cleans @ 145 lbs.
1 Clean and Jerk @ 145 lbs.