arms

2011-01-08

WOD 21-15-9 Reps of: KB Swings 2/1.5 Pood Abmat Sit-ups Air Squats Time: 6:19 Rx

WOD “Jack” AMRAP Complete as many rounds as possible in 20 minutes of: 10 Push press (115/75 pound) 10 KB Swings (1.5 pood/ 1 pood) 10 Box jump (24/20 inch box) 6 Rds + 4pp @ 95#. Already feeling the burn. Nice one today.

2011-01-03

WARM UP Barbell Complex X 3 WOD “Karen” 150 Wall Balls 20# 10 feet/14# 10 feet Time: 10:26 RX

2010-12-30

WOD 5 Rounds for time: Hill Run (touch the walking path gate at the top of Joseph St) 10 Dumb Bell Hang Squat Cleans 40/30 15 Burpees Time: 28:35 – 30#

2010-12-27

WOD 3 Rounds for Time: 500m Row 12 Deadlift (185/135) 21 Box Jumps (24/20) Time: 18:19 155#

2010-12-23

WOD 15 burpees 400 m run with barbell (45 lb) 400 meter run with med ball (20 lb) 400 meter run 400 meter run with 45 lb plate 400 meter run with KB (1.5 Pood KB) 15 burpees Time: 23:25

2010-12-22

WOD 30 box jumps (30″ box) 30 dumbbell push press (30#) 30 pull ups 30 walking lunges 30 double unders 30 kb swings (1.5 pood a.k.a. 53 lbs) 30 burpees Time: 21:09

2010-12-21

WOD AMRAP 20 min 5 Pull Ups 10 Ring Dips 15 KB Swings (1.5/1 pood) Rounds: 6 Rounds (1/2 red, blue on pull ups)

2010-12-20

WOD “Kelly” – 5 rounds for time of: 400 meter run 30 box jumps 30 wall balls Time: 32:24 20# RX (IN THE RAIN)

2010-12-16

WOD 3 Rounds for Time of: 15 Hang Cleans 135/95 15 Lateral Burpee 100 Meter Run Time: 14:43 95#