WOD

"Randy"

75# Power Snatch - 75 reps for time

Did this one tonight with my new bumpers!!

WOD

5 rounds for time of:

1 Full Squat Snatch + 10 OHS w/ 65#
1 Full Squat Snatch + 10 OHS w/ 65#
15 Pushups

this was brutal

Superhero WOD Video!!

For some reason blogger cuts it off...to see a better version go here

WOD

For time:

10 - 135# Squat Cleans
50 - GHD Situps
8 - 135# Squat Cleans
40 - GHD Situps
6 - 135# Squat Cleans
30 - GHD Situps
4 - 135# Squat Cleans
20 - GHD Situps
2 - 135# Squat Cleans
10 - GHD Situps

SFA @ 630PM

WOD

5 rounds for time of:

5 - 275# Deadlift
10 - Burpees

Did this at the Rec Center at 730PM

WOD

"Nasty Girls"

I'm not sure I like that name - let's call it, "N.G.'s"

3 rounds for time of:
50 Squats
7 Muscle-ups
10 - 135# Hang Power Cleans

My backyard approx 230PM

WOD

"Annie"

50-40-30-20-10 rep rounds for time of:
Double Unders
Situp

Did this one in my hotel room after rearranging a lot of furniture, and turning the AC on super high!

See last time here.

WOD

AMRAP in 20 minutes of:

15 Pullups
15 Ring Pushups
15 Back Extensions
15 GHD Situps

We'll meet at my place at 6PM and figure out how to modify this to work

WOD

For time:

100 Squats
2 Muscle-ups
80 Squats
4 Muscle-ups
60 Squats
6 Muscle-ups
40 Squats
8 Muscle-ups
20 Squats
10 Muscle-ups

WOD

I'm not sure if I can even do this workout today, since my legs are exceedingly sore, but here it is:

5 rounds for time of:

50# dumbbell walking lunges = 10 total steps
50# dumbbell swings - 15 reps

I may or may not do this instead:

30 Muscle-ups for time

See you at my place at 5PM

WOD

"Fran"

21-15-9 rep rounds for time of:

95# Thrusters
Pullups

Workout @ SFA @ 5PM

WOD

AMRAP in 20 minutes of:

7 Double Unders
7 L-Pullups
7 Ring Dips

Met at my house at 6-7ish

WOD

"Nate"

As many rounds as possible in 20 minutes of:

2 Muscle-ups
4 Hand Stand Pushups
8 Kettlebell swings (calls for 2pood but we only have 1.5)

Meet at my house @ 6PM

See last time we did this here