WOD for Monday, 2/15/16:
4 rounds:
20 overhead squats (115#/85#)
10 bar muscle-ups
WOD for Friday, 2/12/16:
100 double-unders
15 burpee muscle-ups
25 right leg lateral step-ups (95#/65#)
25 left leg lateral step-ups
15 burpee muscle-ups
100 double-unders
WOD for Friday, 2/5/16:
AMRAP for 10 minutes:
3 handstand push-ups
3 power snatches (75#/55#)
*add 3 reps to each movement each round
WOD for Thursday, 2/4/16:
10-5-3-1-1-1-3-5-10
back squat*
*as heavy as possible each set
WOD for Wednesday, 2/3/16:
10 rounds:
4 muscle-ups
15 kettlebell swings (53#/35#)
15 sit-ups
WOD for Monday, 2/1/16:
5 minute ME burpee box jump overs (24″/20″)
5 minutes rest
4 minute ME 10m shuttle sprint
4 minutes rest
3 minute ME power clean (155#/105#)
3 minute rest
2 minute ME wall balls (20#/14#)
2 minutes rest
1 minute ME pull-ups