WOD for Friday, 1/31/14:
5 rounds:
10 toes to bar + pull up*
400m run
*alternate between doing one toes to bar, and one pull up for one repetition
January 2014
WOD for Wednesday, 1/29/14:
AMRAP for 11 minutes:
10 burpees
20 Russian kettle bell swings (70#/53#)
WOD for Tuesday, 1/28/14:
3 rounds:
AMRAP for 1 minute: deadlifts (225#/155#)
rest 30 seconds
AMRAP for 1 minute: sit-ups
rest 30 seconds
AMRAP for 1 minute: push-ups
rest 30 seconds
WOD for Thursday, 1/23/14:
Every 90 seconds, complete 3 cleans. Increase your weight each round.
WOD for Wednesday, 1/22/14:
6 rounds:
12 kb push presses (left arm) (53#/35#)
12 kb push presses (right arm)
8 strict pull-ups
8 burpees
WOD for Tuesday, 1/21/14:
row 500m
50 kettlebell swings (53#/35#)
50 box jumps w/ kettlebell (24″/20″)
50 kettlebell swings
row 500m