Month: October 2015

WOD for Thursday, 10/15/15:

EMOM for 16 minutes:

ODD: 4 hang power snatches
EVEN: 10 goblet squats (70#/53#)

WOD for Wednesday, 10/14/15:

1000m row
150 double-unders
50 C2B pull-ups

WOD for Thursday, 10/8/15:

2000m row

rest 5 minutes

3×20 GHD sit-ups
3xME handstand push-ups

*alternate between movements

WOD for Wednesday, 10/7/15:

6 deadlifts (315#/205#)
200m run
8 deadlifts
400m run
12 deadlifts
800m run

WOD for Monday, 10/5/15:

3 rounds:

AMRAP for 3 minutes:

9 power snatches (115#/75#)
15 power cleans
21 push jerks

*ME front squat with the remaining time

rest 2 minutes

WOD for Friday, 10/2/15:

60 calorie row
50 overhead squats (95#/65#)
40 GHD sit-ups
30 bar facing burpees
20 muscle-ups