WOD for Friday, 7/31/15:
AMRAP for 20 minutes:
12 overhead squats (115#/75#)
200m run
6 burpee box jumps (24″/20″)
July 2015
WOD for Tuesday, 7/21/15:
EMOM for as long as possible:
4 hang power clean (135#/95#)
4 front squats
4 push press
WOD for Friday, 7/17/15:
10 rounds:
1 power clean (205#/135#)
3 handstand push-ups
5 burpees
7 jumping squats (53#/35#)
WOD for Wednesday, 7/15/15:
6 rounds:
:30 ME front squat (155#/105#)
:30 rest
:30 ME row for calories
:30 rest
WOD for Monday, 7/13/15:
400m run
21 hand squat snatch (95#/65#)
400m run
15 hang squat snatch
400m run
9 hang squat snatch
*10 burpees if the bar hits the ground
WOD for Thursday, 7/9/15:
10 minutes to find your 1RM overhead squat
EMOM for 8:
1 snatch balance + 2 overhead squats (70%)
WOD for Wednesday, 7/8/15:
AMRAP for 14 minutes:
3 muscle-ups
6 pistols (12 air squats)
9 toes to bar