WOD for Monday, 5/3/15:
“The Chief”
5 rounds:
AMRAP for 3 minutes:
3 power cleans (135#/95#)
6 push-ups
9 air squats
1 minute rest between round
WOD for Monday, 4/27/15:
2 rounds:
1000m row
30 thrusters (75#/55#)
30 pull-ups
2 minutes rest between each round
WOD for Friday, 4/24/15:
21-15-9
toes to bar
kettlebell swings (53#/35#)
power cleans (135#/95#)
WOD for Tuesday, 4/21/15:
8 rounds:
10 abmat sit-ups
10 wall balls (20#/14#)
10 snatch grip deadlifts (95#/65#)
WOD for Monday, 4/20/15:
AMRAP for 15 minutes:
5 clusters (135#/95#)
5 handstand push-ups
200m run
WOD for Friday, 4/17/15:
For time:
60 Calorie Row
50 Kettlebell Swings (53#/35#)
40 Box Jump Overs (24″/20″)
30 Ring Dips
WOD for Wednesday, 4/15/15:
Alternating Tabata:
1. Deadlift
2. Shoulder to Overhead
3. Back Rack Alternating Lunges
*All 3 movements will be done with one barbell (95#/65#)
WOD for Tuesday, 4/14/15:
10 minute AMRAP:
200m Run
Max Effort Pull-Ups
*score is total number of pull-ups