May 2014

WOD for Friday, 5/30/14:

10-8-6-4-2

squat snatch (115#/80#)
400m run between each round

WOD for Thursday, 5/29/14:

1-1-1-1-1

Strict press

1-1-1-1-1

Push press

1-1-1-1-1

Push jerk

The goal is to add weight each set.

WOD for Wednesday, 5/28/14:

AMRAP for 14 minutes:

12 medicine ball cleans (20#/14#)

6 burpees

WOD for Tuesday, 5/26/14:

500m row
125 double unders
25 deadlifts (275#/185/#)
25 toes-to-bar

WOD for Wednesday, 5/21/14:

21-15-9-6-3

front squats (155#/105#)
bar facing burpees

WOD for Tuesday, 3/20/14:

1000m row

rest 2 minutes

800m run

rest 2 minutes

750m row

rest 1 minute

600m run

rest 1 minute

500m run

30 seconds rest

400m run

WOD for Monday, 5/19/14:

1-10 of a power snatch (95#/65#)*

*after each set, do round of “Cindy”

WOD for Thursday, 5/15/14:

 12 sets of:

 1 snatch balance

1 overhead squat

WOD for Wednesday, 5/14/14:

AMRAP for 10 minutes:

 30 GHD sit-up cash in

 then…

 12 deadlifts (155#/105#)

9 hang power clean

6 shoulder to overhead

WOD for Tuesday, 5/13/14:

10-20-30

kettlebell swings (53#35#)

push-ups

pull-ups