Wednesday, May 11, 2011

WOD 051111

Front Squat 3x3 @ 50kg

"Satan's Whiskers"
3 Rounds:
10 Front Squat @ 110lbs, 50kg
10 CTB Pull Ups
10 Burpees

Result: 17:41


2 Rounds:
3 Mins DB HPC & Jerk @ 25lbs
1 Min Rest
3 Mins Burpees
1 Min Rest

Result: (53, 80) : 133


Monday, May 9, 2011

WOD 050911

Push Press 5-5-5
30-35-40kg (45kg 1-1)

"Jack"
20 Mins AMRAP:
10 Push Press @ 35kg
10 KB Swings @ 16kg
10 Box Jumps @ 18"

Result: 5 R


21-15-9 of:
Box Jumps @ 18"
Power Snatches @ 25kg
CTB Pull Ups

Result: 17:46

Saturday, May 7, 2011

WOD 050711

For Time of: 
Run 350m
50 Box Jumps @ 18"
25 Push Presses @ 25lbs
25 Squats
50 Walking Lunges with 25lbs
Run 350m

Result: 17:00

200 KB Snatches for time: 
10:15

Thursday, May 5, 2011

WOD 050510

3 Sets Snatch Complex: 3 Muscle Snatches + 3 OHS : 15kg, 20kg, 25kg

3 sets of Snatch (5x5): 15kg, 20kg, 25kg, 30kg

Isabelle:
30 Squat Snatches @ 25kg
Result: 7:38

Wednesday, May 4, 2011

WOD 050410

1RM Front Squat: 60kg

3Rounds:
9 Power Cleans @ 45kg
12 Front Squats @ 45kg
15 Box Jumps @ 18"

Result: 21:30

Monday, May 2, 2011

WOD 050310

Deadlift 4sets of 4

Result: 90, 80, 80, 80kg


9Mins AMRAP:
9 Deadlift @ 70kg
9 HSPU (HTF)
9 CTB Pull Ups


Result: 2Rounds