Wednesday, June 30, 2010

An's W.O.D.

15 Minute AMRAP

10 Front Squats (135# / 95#)
10 Ring Dips
10 Burpees

Completed 6 full rounds with 65lb front squats.

Monday, June 14, 2010

An's W.O.D.

AMRAP: 20 minutes

10 - Snatch 115/75
15 - Goblet Squats 1.5/1 Pood
400m Run

4 rounds+15 goblet squats

Modification: Snatched 65lbs, 16kg kettlebell

Notes: go heavier on the kettlebells next time. Try 1 pood! See May 3 and May 13 workouts!

Also, see June 2 workout. Improved from 45lb snatch to 65lb snatch!

Monday, June 7, 2010

An's W.O.D.

"Danny"

Rounds in 20 min of:

24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.

Notes: I need to stop doing stepping box jumps. Do REAL box jumps!

Wednesday, May 19, 2010

An's W.O.D.

Skill work:
Rope climb
Kipping Pullups

W.O.D.
10 minute AMRAP
10 Ball slams
10 Burpees

I did:
6 rounds 1 set of ball slams
20lb medicine ball

Monday, May 3, 2010

An's W.O.D.
"Nate"

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

As many rounds as possible (AMRAP) in 20 minutes

If you cant complete 2 muscle ups, do 6 pull ups and 6 dips.

My modification:
6 jumping pull ups, 6 dips
4 handstand push ups with a box
8 1 pood kettlebell swings.

14 rounds completed