arms

2012-01-02

WOD AMRAP 20 min: 24/20″ Box jumps, 18 reps Toes to bar, 15 reps Pull-ups, 12 reps 4 rounds + 5 box jumps (mostly knees to elbows)

2011-12-30

“Karen” For time: 20/14# Wall balls, 150 reps Time: 11:04 Rx

2011-12-27

WOD 21-18-15-12-9-6-3 reps for time of: *Bodyweight dead lifts **Push-ups Time: 18:04 180#

2011-12-26

3 rds for time: row 1000 m run 800 m Time: 29:32

WOD Teams of 3 Each member of the team must complete 50-40-30-20-10 of: Push Press 65/45 # Box Jumps 20/16″ SDHP 65/45# ——————————– Row 2400 meters to buy out ** One team member will start on SDHP when they move on to next exercise the next team member will start. …

2011-12-23

Conditioning WOD 3 rounds for time: Row 500 meters Ring dips, 20 reps Time: 11:30 purple band

2011-12-14

WOD 7 rounds for time of: Muscle-ups, 3 reps 155/110# Squat clean & jerk, 3 reps Run 400 meters Time: 32:36 115# (135# first round)

2011-12-08

Conditioning WOD AMRAP 20 min: Run 200 meters Push-ups, 25 reps Results: 6 rounds + 200m and 8 push-ups

2011-12-03

Team WOD AMRAP in 30 min – 15 Burpees 15 Kettle Bell Swings (1.5/1) 15 Medicine Ball Cleans While teammate #1 is working, #2 is holding their MB overhead. Once #1 starts their round #2 must hold MB even if #1 takes a break! Held position is arms straight. If …

2011-12-02

WOD “Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. …