arms

2012-03-06

WOD 5 Rds 17 Thrusters (95/65) 200 meter backwards run Time: Over 25 minutes. Timer shutdown. No worries though. I sucked it. #75

2012-03-02

WOD “Amanda” 9-7-5 reps for time of: Muscle -ups 135/95# Snatches Time: 18:09 #115

2012-02-27

WOD 5 Rounds for time of: Row 90 seconds Rest 2 minutes *Score individual round calories achieved. Try and keep the rounds as consistent as possible. Total: 44-37-32-31-32 (176)

2012-02-24

Front and back leaver progressions. *This WOD is not for score, but make no mistake, you will get a workout. Note: This showed me how weak my core is.

WOD For time: Burpees, 30 reps 45/25# Overhead walking lunges, 30 meters 52/36# Kettle bell swings, 30 reps Abmat sit-ups, 30 reps Hand raise push-ups, 30 reps 24/20″ Box jumps, 30 reps Pull-ups, 30 reps 20/14# Wall balls, 30 reps Toes to bar, 30 reps 45#(M&F) Thrusters, 30 reps Time: …

2012-02-20

WOD Clean & Jerk 1-1-1-1-1-1-1 *Rest no more than 2 min between efforts. 115-135-155-165-175(f)-170(f)-170(pr) Note: body fat scan Body Weight: 191.4

2012-02-18

WOD With Slam balls Teams of 2 must complete: 100 Ball Slams 100 Ball Throws (over pull up bar) 100 Ball Throw Sit ups 100 Jumping lunges Holding ball over head Run 800 meters with ball Time: Dave and John – 23:55 Rx

2012-02-14

WOD For time: Row 2k 20/14# Wall balls, 50 reps Row 1k 20/14# Wall balls, 35 reps Row 500m 20/14# Wall balls, 20 reps Time: 26:21 Rx

2012-02-13

WOD Every minute do that minute’s number of: 30/24″ Box jump Planche push-ups 9 rds + 5 p/u 30″ box

2012-02-05

WOD In teams of 2: 5 rounds Tire flips, 12 reps 135# Dog sled drag, 100 feet Sledge hammer strikes, 100 reps Kat and John: 19:53 Rx