June 2014

WOD for Wednesday, 6/18/14:

5 rounds:

7 right arm KB thruster (53#/35#)
7 left arm KB thruster (53#/35#)
7 strict pull-ups

WOD for Tuesday, 6/17/14:

AMRAP for 12 minutes:

ME set of hang power cleans (155#/105#)
200m run

WOD for Monday, 6/16/14:

4 rounds:

50 squats

20 ring dips

WOD for Thursday, 6/12/14:

5 attempts to find your 1RM deadlift

then…

EMOM for 10: 3 deadlifts at 70% of your new 1RM

WOD for Wednesday, 6/11/14:

AMRAP for 12 minutes:

10 wall balls (20#/14#)

10 sit-ups

WOD for Tuesday, 9/10/14:

10 rounds:

250m row
6 handstand push-ups

WOD for Monday, 6/9/14:

9-7-5

Squat Clean (185#/125#)
Muscle-Up

WOD for Friday, 6/6/14:

For Time:

75 Burpee Pull-Ups

WOD for Thursday, 6/5/14:

10×3 Front Squat w/ 3 second pause

WOD for Wednesday, 6/4/14:

AMRAP for 15 Minutes:

10 Ring Dips
10 Box Jumps (24/20)
200m Run