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.

Saturday, May 29, 2010

An's W.O.D.

Mean Fifteen

15 deadlifts
15 burpees
15 dumbell thrusters
15 pull ups

Time: 17:48

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

Thursday, May 13, 2010

An's W.O.D.

In teams of 4 complete:

800m Run

80 Box Jumps 24/20
80 Pull Ups
80 Dips
80 Handstand Push-Ups
80 Thruster 95/65
80 Kettlebell Swings 2.0/1.5P
80 Burpees
80 Push-Press 95/65

800m Run

All partners must finish the run before moving to box jumps. Only two people may work at one time. Time is stopped once everyone has finished the last 800m.

My modification
Assisted Pull ups
Assisted Dips
Assisted HSPU
45lbs push press
1 pood kettlebell swings

Time: 31 min

Notes: We had a team of five, so we did 100 of everything. Also, I puked :)

Wednesday, May 12, 2010

An's W.O.D.

For Time:

30 Back Squats @ body weight
1000 meter row
30 Burpees

Modification:
30 back squats at 65lbs
1000 meter row
30 burpees

Time: 11:30