arms

2011-02-10

WOD AMRAP 20 min of: Run 1 Lap around the building Body Weight Lunge 50′ 35/25# Dumb Bell Push Press 12 Reps 7 Rds Rx

2011-02-08

WOD Five rounds for time of: 15 Wall balls (20/16) 10 L pull ups Time: 10:32 pull ups + 30 GHD, 30 Back ext plus 500 m row

2011-01-29

Home WOD Warm Up: 20-20-20 WOD: 5 rounds: 10 push ups, 15 sit ups, 20 squats Time:8:32

2011-01-27

WOD AMRAP 20 min of: 20 Wall Balls (20/16) 20 Double Unders 20 Abmat Sit ups Total: 6 Rounds (single unders)

2011-01-21

WOD “Grace” 30 Clean & Jerk for time. 135/85# Time: 10:27 Rx

2011-01-20

WOD As many rounds as possible in 15 min of: Run around building 25 Push ups Results: 4 complete rounds + 1 run + 14 pull ups. Nearly completed 5 full rounds.

2011-01-18

WOD “Fran” 21-15-9 Reps for time of: Thrusters 95/65# Pull Ups Time 15:32 Thrusters Rx 95# Pull Ups – blue band

2011-01-15

WOD 3 rounds for time of: 15 X Thrusters 95/65 Run 400 meters Time: 17:14 Rx not proud of my score either..but glad i did it.

WOD 10 to 1 for time of: Ring Dips Abmat Sit Ups Pull Ups Time: 13:42 use of the green band was necessary after first two rounds of pull ups. purple band on ring dips. Also, I completed my 10 burpee penalty. 🙂

2011-01-10

WOD Font Squat 3-3-3-3-3 = Weight: 95-125-145-155-165