September 2014

WOD for Monday, 9/15/14:

“CrossFit Games Open WOD 13.2”

AMRAP for 10 minutes:

5 shoulder to overhead (115#/75#)
10 deadlifts (115#/75#)
15 box jumps (24″/20″)

WOD for Thursday, 9/11/14:

2001m row

rest 5 minutes

1600m run

WOD for Wednesday, 9/10/14:

AMRAP for 16 minutes:

20 toes to bar
20 wall balls (20#/14#)
200m run

WOD for Tuesday, 9/9/14:

50 calorie row
50 bar facing burpees
50 hang power cleans (135#/95#)

WOD for Monday, 9/8/14:

9-6-3-6-9

squat snatch (115#/85#)

ring muscle-up

WOD for Friday, 9/5/14:

4 deadlifts (315#/205#)
400m run
8 deadlifts
400m run
12 deadlifts
400m run
16 deadlifts
400m run

WOD for Thursday, 9/4/14:

3 rounds:

AMRAP for 1 minute of ring rows

AMRAP for 1 minute of ring dips

AMRAP for 1 minute of box jumps (30″/24″)

1 minute rest

WOD for Wednesday, 9/3/14:

1000m row
30 thrusters (95#/65#)
750m row
20 thrusters (135#/95#)
500m row
10 thrusters (185#/125#)

WOD for Tuesday, 9/2/14:

“Kettlebell Hell”

1. In 3 minutes complete:
25 KB Swings (70#/53#)
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.