August 2014

WOD for Thursday, 8/28/14:

EMOM for as long as possible

3 burpees
1 push press (135#/95#)

WOD for Wednesday, 8/27/14:

4 rounds:

AMRAP for 1 minute: row for calories
AMRAP for 1 minute: toes to bar
AMRAP for 1 minute: clapping push-ups
1 minute rest

WOD for Tuesday, 8/26/14:

1 mile run
50 wall walls (20#/14#)
40 box jumps (24″/20″)
30 burpees
20 power snatches (135#/95#)

WOD for Monday, 8/25/14:

AMRAP for 3 minutes:

4 deadlifts (275#/185#)
4 muscle-ups

WOD for Thursday, 8/14/14:

AMRAP for 1 minute: back squat (185#/125#)
2 minutes rest
AMRAP for 1 minute: front squat (155#/105#)
2 minutes rest
AMRAP for 1 minute: overhead squat (135#/95#)
2 minutes rest
AMRAP for 1 minute: overhead squat (135#/95#)
2 minutes rest
AMRAP for 1 minute: front squat (155#/105#)
2 minutes rest
AMRAP for 1 minute: back squat (185#/125#)

WOD for Wednesday, 8/13/14:

100 double unders

21-15-9

WOD for Tuesday, 8/12/14:

AMRAP for 15 minutes:

15 clusters (95#/65#)

200m run

WOD for Monday, 8/11/14:

4 rounds:

ME 500m row

3 minutes rest

WOD for Friday, 8/1/14:

 3 rounds:

 50 calorie row

50 kettlebell swings (53#/35#)