March 2014

WOD for Thursday, 4/13/14:

4 rounds:

500m row
20 back extensions
15 handstand push-ups

WOD for Wednesday, 4/12/14:

AMRAP for 14 minutes:

2-4-6-8-10…etc of

toes to bar
20 wall balls between each round

WOD for Tuesday, 4/10/14:

10 rounds:*

200m run
:30 ME deadlift**

*everyone starts each round at the same time
**you pick the weight on the deadlift. For every rep, you get as many “points” as the amount of pounds you lifted. Your score is as many points as you can accumulate over the 10 rounds

WOD for Monday, 3/10/14:

10-1 hang squat snatch (95#/65#)
1-10 ring dips

WOD for Thursday, 3/5/14:

1 mile run

30 ring dips
30 push presses (95#/65#)
800m run
20 ring dips
20 push presses
400m run
10 ring dip
10 push press

WOD for Wednesday, 4/5/14:

With a partner:

150 squats
500′ bear crawl
200′ burpee broad jump
150 squats

WOD for Tuesday, 3/4/14:

“Tabata”

row for calories

toes to bar

burpees

WOD for Monday, 3/3/14:

40-20-10

wall balls (20#/14#)

power cleans (135#/95#)

WOD for Friday, 2/28/14:

“14.1”

AMRAP for 10 minutes:

30 double unders

10 overhead squats (75#/55#)