WOD for Thursday, 2/5/15:
8 rounds:
every 90 seconds…
3 deadlifts (85%)*
6 bar facing burpees
*keep in mind that when using percentages, what’s in parentheses is “Rx”. If you’re too fatigued to do 85% with safe technique, then scale appropriately!
WOD for Wednesday, 2/4/15:
4 rounds:
20 box jumps (24″/20″)
15 GHD sit-ups (30 abmat sit-ups)
10 thrusters (135#/95#)
WOD for Tuesday, 2/3/15:
5 rounds:
300m row
ME set of ring muscle-ups (ME set of pull-ups + dips)
*score is total number of muscle-ups
(even though the workout isn’t for time, do your best to treat it like it is)
OPTIONAL skill work:
accumulate 50 triple unders (200 double unders) as quickly as possible
WOD for Monday, 2/1/15:
5 rounds:
12 deadlifts (115#/75#)
9 hang power snatches (115#/75#)
6 overhead squats (115#/75#)
12 minute cap
OPTIONAL skill work:
accumulate 150′ of a handstand walk as fast as possible/10 minutes of HS walk practice
WOD for Friday, 1/30/15:
AMRAP for 7 minutes:
3 thrusters (95#/65#)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
etc.
WOD for Wednesday, 1/28/15:
“Diane”
21-15-9
deadlift (225#/155#)
handstand push-ups
OPTIONAL strength work:
reverse tabata* back squats (65%)
*8 rounds of :10 seconds on, :20 seconds off
WOD for Tuesday, 1/27/15:
100 calorie row
30 muscle-ups (first set must me ME)
OPTIONAL core strength work:
3xME GHD sit-up hold
3xME hip extension hold*
*with both movements, use the GHD and get your torso parallel with the ground
WOD for Friday, 1/26/15:
3 rounds:
75 double unders
12 squat clean thrusters (155#/105#)
10 minute time cap
OPTIONAL positioning work:
10×2 snatch balance w/3 second pause (60#) of your 1 RM snatch
WOD for Thursday, 1/22/14:
EMOM for 12 minutes:
ODD: 5 back squats (80%)
EVEN: 8 hand release burpees