Kettle Bell WOD -

07/20/13

5 rounds of:
Handstand Pushup x 5
Kettle Bell Swing x 15
Pullups x 7
Grasshoppers (2-count) x10
H2H Swing x 20
(11:03)

"The Seven" (HSPU, Thruster, K2E, Dead Lift, Burpee, KB Swing, Pullups)

07/19/13

"The Seven"
7 rounds of the following:
Handstand Pushups x 7
Thruster (135) x 7
Knees to ELbows x 7
Deadlift (245) x 7
Burpee x 7
Kettle Bell Swing (53) x 7
Pullups x 7
(28:58)

W1: "Lynne" (Bench, Pullups), DB Rows, Calves, W2: Row & HSPU

07/18/13

Workout 1: Lynne
5 rounds of:
Bench Press (195) x Max Reps
Pullups x Max Reps
(23/26, 20/23, 13/16, 12/13, 12/12)
---
DB Rows (90) x 8R/8L x 3
Calf Raise (190) 15, (250) 12, (290) 12, 12

Workout 2:
5 rounds of:
Row 500m
Handstand Pushups x 10
(12:00)

Pistol Squat, Snatch, Muscle-Up, GHD Situps, Snatch

07/17/13

4 rounds of:
Pistol Squats x 10R/10L
Snatch (135) x 5
Muscle-Ups (bar) x 5
GHD Situps x 20
---
Snatch (Hi-Hang) (75) x 30

Squat, WB Shot, Pushups, Burpees, Situps, Bike

07/16/13

10 rounds of:
Squat x 10
Wall Ball Shot x 10
Pushups x 10
Burpees x 10
Situps x 10
(24:50)

Bike 21 miles

Snatch, Overhead Squat, KB Swing, Box Jump, Rope Ascent

07/14/13

3 rounds of:
Snatch (ground to overhead) (75) x 10
Overhead Squat (75) x 10
Kettle Bell Swing (55) x 10
Box Jump (30") x 20
Rope Ascent x 2

W1: Clean & Jerk, Arms, W2: Situps, KBS, Burpee, Toes2bar, Double-Unders

07/11/13

Workout 1:
Clean & Jerk (135) 5, (155) 5, (185) 5, (215) 5
Clean (225) 5
Cable Curls 4 x 20
Rope Press 4 x 20
Alternat DB Curl 3 x 10
Hammer Curl 3 x 10
Overhead Rope Press 3 x 10
Ring Dips 3 x 10
Chin Ups 3 x 10

Workout 2:
3 rounds of:
Situps x 25
Kettle Bell Swing (53) x 25
Burpees x 25
Toes to Bar x 25
Double Unders x 25