WOD for Monday, 1/13/14:

4 rounds:

400m run

20 front squats (95#/65#)

WOD for Friday, 1/10/14:

“Open WOD 13.4”

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 clean and jerk (135#/95#)
3 toes to bar
6 clean and jerk
6 toes to bar
9 clean and jerk
9 toes to bar

*continue to add 3 reps per round to each movement until the 7 minutes is up.

WOD for Thursday, 1/9/14:

 No more than 2 attempts to find your 20RM back squat

WOD for Wednesday, 1/8/14:

With a partner, complete:

100 KB swings (53#/35#)

100 box jumps (24″/20″)

1,500m row

*while one partner works, the other must hold a barbell in the front rack position (135#/95#)

WOD for Tuesday, 1/7/14:

“Cindy”

AMRAP for 20 minutes:

5 pull-ups

10 push-ups

15 squats

WOD for Monday, 1/6/14:

9 power snatches (115#/75#)

21 burpees

15 power snatches

15 burpees

21 power snatches

9 burpees

 

WOD for Friday, 1/3/14:

“Death by 10 meters”

rest 5 minutes…

“Death by toes to bar”

WOD for Thursday, 1/2/14:

12 minutes to find your 1RM strict press

rest 2 minutes

every minute on the minute for 10 minutes:
3 strict presses at 75% of your new 1RM

WOD for Wednesday, 1/1/14:

2014m row

14 back squats (275#/185#)

14 muscle-ups

2014m row

WOD for Tuesday, 12/31/13:

“Diane”

21-15-9

deadlift (225#/155#)

handstand push-up