WOD for Wednesday, 5/18/16:

AMRAP for 15 minutes:

400m run
150′ walking lunge
10 strict toes to bar

WOD for Thursday, 5/12/16:

EMOM for 12 minutes:

3 front squats

WOD for Wednesday, 5/11/16:

AMRAP for 10 minutes:

10 right arm kettlebell snatches (53#/35#)
10 left arm kettlebell snatches
10 ring dips

WOD for Monday, 5/9/16:

4 rounds:

56 air squats
15 power cleans (115#/80#)

WOD for Tuesday, 5/3/16:

4 rounds:

AMRAP for 3 minutes:

3 muscle-ups
6 kettlebell swings (70#/53#)
1:30 rest

WOD for Monday, 5/2/16:

21-15-9

clusters (95#/65#)
burpees (over the bar)

WOD for Tuesday, 4/26/16:

1 mile run
75 pull-ups
150 sit-ups

*partition as needed

WOD for Monday, 4/25/16:

4 rounds:

AMRAP for 5 minutes:

10 hang power snatches (75#/55#)
25 wall balls (20#/14#)
50′ burpee broad jump

2 minutes rest

WOD for Thursday, 6/21/16:

30 toes to bar
25 handstand push-ups
400m run
20 toes to bar
15 handstand push-ups
400m run
10 toes to bar
5 handstand push-ups
400m run