WOD for Tuesday, 12/8/14:

21-15-9

power snatches (135#/95#)
chest to bar pull-ups

WOD for Monday, 12/8/14:

56 calorie row
56 hand release push-ups
56 wall balls (30#/20#)

WOD for Wednesday, 12/3/14:

5 rounds:

6 shoulder to overhead (155#/105#)
12 toes to bar
200m run after each round

WOD for Tuesday, 12/2/14:

5 rounds:

AMRAP for 2 minutes: row for calories
AMRAP for 1 minute: double-unders
rest 1 minute

(3 “points” per calorie, 1 point per DU)

WOD for Monday, 12/1/14:

15 rounds:

2 squat cleans (205#/140#)
5 strict pull-ups
5 ring dips

WOD for Monday, 11/24/14:

AMRAP for 10 minutes:

1 front squat (185#/125#)
1 muscle-up

*add 1 rep per round, per movement

WOD for Friday, 11/21/14:

20-10-5
bar muscle-ups
30-20-10
burpees

then…

1000m row

WOD for Tuesday, 11/18/14:

3 rounds:

AMRAP for 2 minutes: burpees
AMRAP for 2 minutes: row for calories
AMRAP for 2 minutes: handstand push-ups

WOD for Monday, 11/17/14:

AMRAP for 10 minutes:

5 squat cleans (155#/105#)
10 chest to bar pull-ups

WOD for Tuesday, 11/11/14:

AMRAP for 12:

10 box jumps (24″/20″)
10 overhead squats (115#/85#)
10 ring dips