Braden Frazier

WOD for Thursday, 11/5/15:

EMOM for 21 minutes:

minute 1: 10 toes to bar
minute 2: 10 GHD sit-ups
minute 3: 10 calorie row
repeat x7

WOD for Wednesday, 11/4/15:

5 rounds:

7 deadlifts (275#/185#)
30 air squats
7 strict handstand push-ups

WOD for Tuesday, 11/3/15:

AMRAP for 20 minutes:

800m run
35 pull-ups

WOD for Monday, 11/2/15:

10-1

thrusters (115#/85#)
burpees over the bar

WOD for Friday, 10/30/15:

1200m row
60 box jump overs (24″/20″)
50 hang power cleans (115#/75#)
40 handstand push-ups

WOD for Thursday, 10/29/15:

EMOM for 16 minutes:

ODD: 5 back squats
EVEN: 20 sit-ups

WOD for Wednesday, 10/28/15:

4 rounds:

20 kettlebell swings (70#/53#)
400m run

WOD for Tuesday, 10/27/15:

AMRAP for 12 minutes:

5 thrusters (155#/105#)
10 C2B pull-ups
15 ring dips

WOD for Monday, 10/26/15:

“The Ghost”

6 rounds:

1:00 ME row for calories
1:00 ME burpees
1:00 ME double unders
1:00 rest

WOD for Friday, 10/23/15:

30-20-10

back squat (135#/95#)
handstand push-ups