Month: January 2016

WOD for Friday, 1/29/16:

200m run
10 hang squat cleans (135#/95#)
10 ring dips
400m run
15 hang squat cleans (135#/95#)
15 ring dips
800m run
20 hang squat cleans
20 ring dips

WOD for Thursday, 1/28/16:

6 rounds:

:30 ME strict press
:30 rest
:30 ME toes to bar
:30 rest

WOD for Wednesday, 1/27/16:

4 rounds:

30 wall balls (20#/14#)
25 calorie row
20 burpees

WOD for Tuesday, 1/26/16:

AMRAP for 10 minutes:

3-6-9-12…etc.

power clean (135#/95#)
pull-ups

WOD for Monday, 1/25/16:

“Nancy”

5 rounds:

400m run
15 overhead squats (95#/65#)

WOD for Friday, 1/22/16:

3 rounds:

30 weighted step-ups (115#/85#)
20 push presses (115#/85#)
10 toes to bar

WOD for Thursday, 1/21/16:

EMOM for 14 minutes:

ODD: 5 deadlifts (275#/155#)
EVEN: 10 ring dips

WOD for Wednesday, 1/20/16:

30 thrusters (95#/65#)
30 calorie row
20 thrusters
20 calorie row
10 thrusters
10 calorie row

WOD for Monday, 1/18/16:

100 double unders

25-20-15

overhead squats (95#/65#)
hand release push-ups

500m row

WOD for Friday, 1/15/16:

3 rounds:

21 deadlifts (185#/125#)
21 toes to bar

then…

40 burpee box jumps (24″/20″)