August 2015

WOD for Wednesday, 8/12/15:

4 rounds:

AMRAP for 2:00
row for calories
AMRAP for 2:00
toes to bar
AMRAP for 2:00
push-ups
rest 2 minutes
*decrease each interval by :30

WOD for Tuesday, 8/11/15:

AMRAP for 7 minutes:

squat snatches (75#/55#)

WOD for Monday, 8/10/15:

400m run

12-9-6
power clean (185#/125#)
muscle-ups

400m run

WOD for Thursday, 8/6/15:

Find your 1RM push press

then…

3×10 push press (70%)*

*1 ME hip extension hold after each set (45#/25#)

WOD for Monday, 8/3/15:

5 rounds:

30 squats
20 pull-ups
10 deadlifts (225#/155#)