WOD for Thursday, 3/9/15:
EMOM for 14 minuts:
1 squat clean
1 hang squat clean
1 jerk
(70% of your 1RM clean and jerk)
April 2015
WOD for Wednesday, 4/7/15:
3 rounds:
500m row
20 toes to bar
10 burpee box jump overs (24″/20″)
WOD for Tuesday, 4/7/15:
25-20-15-10
kettlebell swings (53#/35#)
400m run after each round
WOD for Monday, 4/6/15:
AMRAP for 20 minutes:
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
1 full snatch (95#/65#)*
*add 1 snatch per round
WOD for Thursday, 4/2/15:
3x:30 back extension hold (45#/25#)*
then…
EMOM for 8 minutes:
1 hang squat snatch + 2 OHS (115#/75#)**