Monthly Archives: June 2011

“Nicole” 20min AMRAP 400m Run Max Rep Pull Ups Post reps from pull ups each round to comments.

Strength: Front Squat 5-5-3-3-1-1 15min AMRAP 15cal Row 10 Wall Ball Shots 20/14 10 Box Jumps Post loads from strength and rounds completed from metcon to comments.

Buy In: 30 Burpees 3 RFT of 500m Row 15 OVH Squats 95/65# Post time to comments.

“Michael” 800m Run 50 GHD Extensions 50 AbMat Sit Ups Post time to comments.

30-20-10 KB Swings 24/16kg 400m Run between each round 10-20-30 OVH Walking Lunges 45/25# Post time to comments.

10-9-8-7-6-5-4-3-2-1 Ground to Overhead 35/20# DB’s Do 5 Burpees and 10 Sit Ups after each round Post time to comments.

“DT” 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Push Jerks 155/105 Complete 5 rounds for time

Strength- Shoulder Press 10-8-6-4-2, Add 10# to each set 3 Rounds for time of 50 WB’s 500m Row Post weight from each set of strength and time from WOD to comments

5 Rounds rotating on the minute with a continuos clock. Score is total of reps completed T2B Thrusters 75/55# Reverse Burpees Double Unders

“Eva” Five rounds of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups Post time to comments