WOD for Monday, 7/14/14:
21-15-9
squat clean (135#/95#)
handstand push-up
WOD for Wednesday, 7/8/14:
10-9-8-7-6-5-4-3-2-1
deadlift (225#/155#)
toes to bar
box jump (24″/20″)
WOD for Monday, 7/7/14:
5 rounds:
every 5 minutes, complete:
400m run
10 overhead squats (135#/95#)
WOD for Thursday, 7/3/14:
With a partner:
AMRAP for 30 minutes:
row for meters*
*while one partner rows, the other runs 600m before switching
WOD for Wednesday, 7/2/14:
50 GHD sit-ups
50 overhead squats (95#/65#)
50 hip extensions
WOD for Tuesday, 7/1/14:
“Fight Gone Bad”
3 rounds:
AMRAP for 1 minute of wall balls (20#/14#)
AMRAP for 1 minute of a sumo deadlift high pull (75#/55#)
AMRAP for 1 minute of a box jump (20″)
AMRAP for 1 minute of a push press (75#/55)
AMRAP for 1 minute of a row for calories
1 minute rest