WOD 01/04/11

1. 

   Head Coach says:

   01/04/2011 at 11:30 AM

   Lost count on Snatch AMRAP:( Bell never touched the ground used 20kg’s.
   7 RFT=5:14
   3RFT=3:54
   Probably could have went harder but soreness detered all my enthusiasm.

   Reply
2. 

   Jason J says:

   01/04/2011 at 10:41 PM

   5 minutes AMRAP KB Snatches: 54 w/ 20kg… no ring dips
   7 RFT of 6 WallBall 6 Ring Rows: 5:05
   3 RFT of 10 each Lateral Wall Slams/Ball Slams: 3:36
   3 minute AMRAP – Ring Push Ups: 51

   My hands are killing me, but it’s all part of the fun.

   Reply
   • 

     Jason J says:

     01/04/2011 at 10:42 PM

     BTW, that picture is terrible. haha 🙂

     Reply
     • 

       Cory OBrien says:

       01/05/2011 at 7:42 AM

       Look mom, I washed for dinner.

       Reply
3. 

   Cory OBrien says:

   01/05/2011 at 7:57 AM

   Warm Up: 20 push ups / 20 pull ups / 20 barbell strict press

   5min AMRAP Kettlebell Snatches – 83 @ 20kg

   7 RFT – 6 wall ball @ 20 lbs / 6 Ring rows
   4:41

   3 RFT – 10 Lateral wall ball slams @ 20lbs (left & right) / 10 ball slams @ 20lbs
   3:45

   3min AMRAP Ring Push Ups
   69

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4. 

   cahill says:

   01/05/2011 at 9:07 AM

   forearms are killing me from the ball slams and because I am not strong enough yet. yet.
   Kettle bell snatches – 16 kilo/ 83 reps
   7 rft 6 wall ball and 6 ring rows – 5:01
   3 rft 10 each left/right/ and overhead ball slams 20 lb ball 3:07
   3 min AMRAP Ring push ups 34 reps. needs work but that is why I come to get better..
   Good times people- MC

   Reply
   • 

     Head Coach says:

     01/05/2011 at 6:12 PM

     You said it Mike… YET:)

     Reply

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