WOD for Wednesday, 3/25/15:
AMRAP for 14 minutes:
6 squat cleans (95#/65#)
8 hand release burpees
12 push jerks (95#/65#)
1 minute rest
WOD for Tuesday, 3/23/15:
5 rounds:
ME set of toes to bar
400m run
*score is the total number of toes to bar
WOD for Monday, 3/22/15:
AMRAP for 8 minute:
3 handstand push-ups
3 cleans (185#/125#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
WOD for Thursday, 3/19/15:
alternating EMOM for 14 minutes:
ODD: 4 “touch and go” power cleans (185#/125#)
EVEN: 8 handstand push-ups
WOD for Wednesday, 3/17/15:
tabata toes to bar
rest 2 minutes…
tabata box jumps (30″/24″)
rest 2 minutes…
tabata row (for calories)
*score is total number of reps for all 3 tabata cycles
WOD for Monday, 3/16/15:
500m row
400m run
30 overhead squats (45#/35#)
400m row
200m run
20 overhead squats
300m row
100m run*
10 overhead squats
30 kipping pull-ups (no butterfly)
WOD for Friday, 4/13/15:
“CrossFit Games Open WOD 15.3”
AMRAP for 14 minutes:
7 muscle-ups
50 wall balls (20#/14#)
100 double unders
OR
AMRAP for 14 minutes:
50 wall balls (20# to 9’/10# to 9′)
200 single unders
WOD for Wednesday, 3/10/15:
AMRAP for 12 minutes:
10 wall balls (20#/14#)
5 strict pull-ups
1 power clean (245#/175#)