Month: July 2015

WOD for Friday, 7/31/15:

AMRAP for 20 minutes:

12 overhead squats (115#/75#)
200m run
6 burpee box jumps (24″/20″)

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 Friday, 7/10/15:

5 rounds:

400m run
10 pull-ups
15 push-ups

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

WOD for Wednesday, 6/31/15:

21-15-9

deadlift (275#/185#)
ring dips