WOD for Wednesday, 9/9/15:
21-15-9
overhead squat (115#/75#)
bar muscle-ups
WOD for Friday, 9/4/15:
100 double unders
20 hang power snatches (115#/75#)
20 handstand push-ups
15 hang power snatches
15 handstand push-ups
10 hang power snatches
10 handstand push-ups
100 double unders
WOD for Wednesday, 9/2/15:
Every 2:00 for as long as possible:
2 deadlifts (315#/205#)
2 burpees over the bar
*add 2 burpees per interval
WOD for Monday, 8/31/15:
3 rounds:
10 clusters (135#/95#)
15 box jumps (24″/20″)
20 push-ups
WOD for Friday, 8/28/15:
“CrossFit Games Open WOD 14.4”
AMRAP for 14 minutes:
60-calorie row
50 toes-to-bars
40 wall-balls (20#/14#)
30 power cleans (135#/95#)
20 muscle-ups
WOD for Thursday, 8/27/15:
EMOM for 12 minutes:
1 snatch + 1 hang snatch + 1 overhead squat
WOD for Wednesday, 8/26/15:
row 1000m
rest 2 minutes
50 burpee box jumps (24″/20″)
rest 2 minutes
800m run
WOD for Monday, 8/24/15:
4 rounds:
AMRAP for 1 minute: deadlifts (185#/125#)
AMRAP for 1 minute: ring dips
AMRAP for 1 minute: strict pull-ups
1 minute rest