Month: July 2014

WOD for Thursday, 7/31/14:

5 rounds:

AMRAP for 1 minute:

front squat @ bodyweight

1 minute rest

WOD for Wednesday, 7/30/14:

“Double Grace”

60 clean and jerks (135#/95#)

WOD for Monday, 7/21/14:

 3 rounds:

 50 squats

7 muscle-ups

10 deadlifts (275#/185#)

WOD for Friday, 7/18/14:

 2000m row

200 double unders

2 mile run

WOD for Wednesday, 7/16/14:

With a partner:

AMRAP for 20 minutes:

burpee box jump overs (24″/20″)*

while one partner does BJOs, the other rows 500m, then switch

WOD for Tuesday, 7/15/14:

“Helen”

3 rounds:

400m run
21 kettlebell swings (53#/35#)
12 pull-ups

WOD for Monday, 7/14/14:

 21-15-9

 squat clean (135#/95#)

handstand push-up

WOD for Friday, 7/11/14:

21-15-9-6-3

C2B pull-ups
burpees

200m at the end of each round

WOD for Thursday, 4/10/14:

10×3 back squat with a 3 second pause

WOD for Wednesday, 7/9/14:

 4 rounds:

 500m row

30 hand release push-ups