10 rounds:
95lb Thrusters, 7 reps
95lb Sumo-deadlift High-pull, 7 reps
20lb Wall Ball, 7 reps
This WOD is a little bit painful! :)
He's had enough... This is after nearly 30 minutes of Barbell, Dumbbell, and Kettlebell Snatches.
Tips from Coach
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WOD 4/29/08
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
WOD 4/28/08
10 Max Efforts:
200m Run
Rest 45 seconds between efforts.
WOD 4/25/08
Squat Clean 3-3-3-3-3-3-3-3-3
Use at least 65% of your one rep max. Have Fun!
Nice OHS Ohs! This is a great picture.
WOD 4/23/08
"Ariana"
45lb OverHead Squats, 10-12-15-17-20 reps
Burpees, 20-17-15-12-10 reps
Box Jumps, 10-12-15-17-20 reps
Perform each exercise in an alternating sequence (OHS, then Burpee, then Box Jump) with the prescribed reps. For example: OHS 10 reps, Burpee 20 reps, Box Jump 10 reps, OHS 12 reps, Burpee 17 reps, Box Jump 12 reps... :)
WOD 4/22/08
PAIN STORM!!!!!!!!!!
45lb Thrusters, 500 reps
This is an old WOD, but a great one too!
WOD 4/18/08
Squat 5 - 7 - 10 - 12 - 15 - 17 - 20 - 22 - 25
Box Jump 25 - 22 - 20 - 17 - 15 - 12 - 10 - 7 - 5
Use an inverse rep scheme... 5 Squats, then 25 Box Jumps... 7 Squats, then 22 Box Jumps... 10 Squats, then 20 Box Jumps... and so on. Box height is optional.
