WOD for Thursday, 10/22/15:
EMOM for 14:
ODD: 10 kettle bell step-ups (53#/35#)
EVEN: 5 power cleans (165#/115#)
WOD for Wednesday, 10/21/15:
AMRAP for 14 minutes:
muscle-ups*
*when you drop from the rings, run 400m
WOD for Tuesday, 10/20/15:
20 thrusters (115#/75#)
20 sumo deadlift high pulls
20 jerks
20 overhead squats
20 front squats
WOD for Thursday, 10/15/15:
EMOM for 16 minutes:
ODD: 4 hang power snatches
EVEN: 10 goblet squats (70#/53#)
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