Braden Frazier

WOD for Thursday, 10/9/14:

10 minutes to find your 1RM back squat

rest 3 minutes

EMOM for 8 minutes:

3 squats @75%

WOD for Wednesday, 10/8/14:

AMRAP for 20 minutes:

10 toes to bar
10 burpees

WOD for Monday, 10/6/14:

AMRAP for 3 minutes:
ring muscle-ups
rest 3 minutes

AMRAP for 2 minutes:
ring muscle-ups
rest 2 minutes

AMRAP for 1 minute:
ring muscle-ups

*first set of each interval must be ME

WOD for Friday, 10/3/14:

AMRAP for 10 minutes:

30 double unders
8 split jerks (155#/105#)

WOD for Thursday, 10/2/14:

2×20 deadlifts

WOD for Wednesday, 10/1/14:

AMRAP for 12 minutes:

15 pull-ups
30 squats

WOD for Tuesday, 9/30/14:

1000m row
20 power cleans (185#/125#)
40 burpee box jump overs (24″/20″)

WOD for Monday, 9/29/14:

10-1

overhead squats (155#105#)

200m run after each set

WOD for Friday, 9/26/14:

30 burpee muscle-ups

rest 2 minutes…

1x800m run

WOD for Thursday, 9/25/14:

3×20 GHD sit ups
3×20 back extensions

rest 5 minutes:

find your 1RM hang power clean