arms

2010-12-15

WOD 3 Rounds for time of: 25 Wallballs 400 meter run w/ ball Time: 16:02 20#

2010-12-11

Warm Up D/U-Stretch “Bear” 10 times Clean Front Squat press back squat press WOD 4 Rounds for time of: 10 dumbell push press (40/20) 10 Overhead walking Lounges (same weight as above) Time: 5:44 #25

2010-12-09

Warm Up D/U – Stretch Row 500 meters 20 Wall Balls 20 Burpees 20 Box Jumps WOD: “Angie” 100 Pull – Ups 100 Push Ups 100 Sit Ups 100 Squats Time: 31:47 (blue/pink band)

2010-11-29

WOD 21-15-9 Push Jerk (115/85) Kettlebell Swings (1.5/1) Box Jumps Time: 14:23 (85#)

2010-11-26

WOD: 21-15-9 Deadlifts Box Jumps Ring Dips Time: 8:00 I did situps instead of ring dips.

2010-11-25

WOD: 3x for time: 25 step-ups with 15lb dumbells 21 ring dips (pink band) 50 squats Time: 11:48

2010-11-24

Warm Up D/U – Stretch 2 rounds of 30 sec each of: Handstand Hold Squat Hold L-Sit Hold Chin above Bar hold WOD 3 Rounds for time of: 400 Meter Run 10 Deadlifts (1x Body Weight) Time: 12:58 155#

2010-11-22

Warm Up CFWUx2 Skill L-Sit WOD AMRAP 20 Min 10 Kettelbell Swings (1.5/1 pood) 10 Knees to Elbows 10 Ring Dips 7 rounds Rx

2010-11-20

Warm Up: CFWUx2 Skill Snatch WOD 800 Meter Run Thruster/Clean (115/65lbs) 10-2 8-4 6-6 4-8 2-10 800 Meter Run Time: 21:11 75#

Warm Up “Bear” Skill Snatch WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24/20 inch box 20 Wallball shots, 20/15 pound ball Warm Up “Bear” Skill Snatch WOD “Blake” Four rounds for time of: 100 foot Walking lunge with 45lb …