December 2015

WOD for Tuesday, 12/15/15:

75 squats
25 muscle-ups
75 squats

WOD for Monday, 12/14/15:

5 rounds:

250m row
10 deadlifts (225#/155#)
15 toes to bar

WOD for Friday, 12/11/15:

“CrossFit Games Open 15.3”

AMRAP for 14 minutes:

7 muscle-ups
50 wall balls (20#/14#)
100 double-unders

WOD for Thursday, 12/10/15:

EMOM for 12 minutes:

ODD: 16 sit-ups
EVEN: 16 kettlebell swings (53#/35#)

WOD for Wednesday, 12/9/15:

AMRAP for 10 minutes:

10 lunges (95#/65#)
10 handstand push-ups

WOD for Tuesday, 12/8/15:

8 rounds:

200m run
8 burpees
8 hang power cleans (155#/105#)

WOD for Monday, 12/7/15:

3 rounds:

AMRAP for 4 minutes:

2 overhead squats (115#/85#)
2 chest-to-bar pull-ups

rest 2 minutes

*add 2 reps per movement, per round

WOD for Friday, 12/4/15:

5 rounds:

400m row
12 hang squat cleans (135#/95#)
12 handstand push-ups

WOD for Thursday, 12/3/15:

EMOM for 14 minutes:

ODD: 30 double unders
EVEN: 5 muscle-ups (10 C2B pull-ups)

WOD for Wednesday, 12/2/15:

AMRAP for 10 minutes:

30 wall balls (20#/14#)
15 toes to bar