Month: November 2014

WOD for Monday, 11/24/14:

AMRAP for 10 minutes:

1 front squat (185#/125#)
1 muscle-up

*add 1 rep per round, per movement

WOD for Friday, 11/21/14:

20-10-5
bar muscle-ups
30-20-10
burpees

then…

1000m row

WOD for Tuesday, 11/18/14:

3 rounds:

AMRAP for 2 minutes: burpees
AMRAP for 2 minutes: row for calories
AMRAP for 2 minutes: handstand push-ups

WOD for Monday, 11/17/14:

AMRAP for 10 minutes:

5 squat cleans (155#/105#)
10 chest to bar pull-ups

WOD for Tuesday, 11/11/14:

AMRAP for 12:

10 box jumps (24″/20″)
10 overhead squats (115#/85#)
10 ring dips

WOD for Monday, 11/10/14:

30-20-10

toes to bar
power clean (135#/95#)

WOD for Friday, 11/7/14:

21-15-9:

Chest to bar pull-ups
KB swings (53#/35#)
Box jumps (24/20)

WOD for Tuesday, 11/4/14:

AMRAP for 12 minutes:

30 double unders
5 strict pull-ups

WOD for Monday, 11/3/14:

4 rounds:

600m run
6 squat cleans (185#/125#)