WOD for Thursday, 2/27/14:
With a partner, complete:
5000m row
*while one partner rows, the other will sit at the bottom of a squat
February 2014
WOD for Wednesday, 2/27/14:
21-18-15-12-9-6-3
kettlebell swing (53#/35#)
push-ups
sit-ups
WOD for Tuesday, 2/25/14:
AMRAP for 12 minutes:
5-10-15-20-25…etc.
jumping squat (45#/35#)
pull-ups
WOD for Friday, 2/21/14:
50 GHD sit-ups
40 pull-ups
30 box jumps overs (24″/20″)
20 handstand push-ups
10 muscle-ups
WOD for Thursday, 2/20/14:
3 rounds:
AMRAP for 2 minutes: row for calories
rest 30 seconds
AMRAP for 2 minutes: shoulder to overhead (135#/95#)
rest 30 seconds
WOD for Wednesday, 2/19/14:
60 back squats (95#/65#)
30 burpees
30 back squats
20 burpees
15 back squats
10 burpees
WOD for Tuesday, 2/17/14:
1000m row
12-9-6
power clean (185#/125#)
strict handstand push-ups
WOD for Monday, 2/17/14:
AMRAP for 16 minutes:
20 wall balls (20#/14#)
200m run
2 rope climbs
WOD for Friday, 2/14/14:
“Death by” kettlebell swings (53#/35#)
then…*
30 burpees
800m run
*as soon as you finish your last minute of “death by,” start the second half of the workout.