June 28th, 2014

WOD

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

1. 9 @ 205 (not RX)

2. 9 @ 135 (not RX)

3. 9 @ 275 (not RX)

June 20th, 2014

21-15-9: 

Dumbbell Thrusters, Burpees, and AbMat Sit-ups (not for time - I am on vacation :) )

3 x max reps ring pull-ups (8 - 6 - 6)

June 12th, 2013

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!

Pull-up: 11-10-8-7-6-6-6-6=60

Push-up: 10-10-10-9-6-6-5-6=62

Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

June 10th, 2014

WOD

1. Work up to 1 RM Snatch (full)
2. Work up to 1 RM Hang Snatch

3. DE Push/Upper – Press 10 x 3 at 60% + bands (purple) with 1 minute rest between sets

1. 175 lbs.
2. 175 lbs.

3. 105#s/60% plus purple bands (second hole up)

June 8th, 2014

WOD

1. Every 1 min for 7 mins:

6 Chest-to-bar Pull-ups

2. AMRAP:

25 Wall Balls (unbroken) in less than a minute

Rest the nest two full minutes

*Continue until you do not finish in under a minute

1. Complete

2. 3 rounds unbroken (broke the 4^th round)