Braden Frazier

WOD for Tuesday, 5/13/14:

10-20-30

kettlebell swings (53#35#)

push-ups

pull-ups

WOD for Monday, 5/12/14:

30 back squats (135#95#)

200m run

20 front squats (135#/95#)

400m run

10 overhead squats (135#95#)

600m run

WOD for Tuesday, 5/6/14:

1000m row

30 clean and jerks (135#/95#)

WOD for Monday, 4/5/14:

4 rounds:

AMRAP for 1 minute: parallette push-ups
AMRAP for 1 minute: pull-ups
AMRAP for 1 minute: jumping squats (45#/35#)
200m run
1 minute rest

WOD for Wednesday, 4/30/14:

 21-15-9

burpees

 5-3-1

legless rope climbs

 400m run after each round

WOD for Tuesday, 4/29/14:

6 minutes to find your 1RM hang squat snatch

rest 2 minutes…

WOD for Monday, 4/28/14:

3 rounds:

20 weighted pistols (35#/26#)

7 bar muscle-ups

10 hang power clean (185#/125#)

WOD for Tuesday, 4/22/14:

2 rounds:

15 muscle-ups

50 wall balls (20#/14#)

WOD for Monday, 4/21/14:

21-15-9

deadlift (275#/185#)
box jump (30″/24″)

WOD for Friday, 4/18/14:

2000m row

50 alternating one legged squats (pistols)

15 hang cleans (225#/135#)