WOD for Thursday, 2/20/14:
3 rounds:
AMRAP for 2 minutes: row for calories
rest 30 seconds
AMRAP for 2 minutes: shoulder to overhead (135#/95#)
rest 30 seconds
WOD for Wednesday, 2/19/14:
60 back squats (95#/65#)
30 burpees
30 back squats
20 burpees
15 back squats
10 burpees
WOD for Tuesday, 2/17/14:
1000m row
12-9-6
power clean (185#/125#)
strict handstand push-ups
WOD for Monday, 2/17/14:
AMRAP for 16 minutes:
20 wall balls (20#/14#)
200m run
2 rope climbs
WOD for Friday, 2/14/14:
“Death by” kettlebell swings (53#/35#)
then…*
30 burpees
800m run
*as soon as you finish your last minute of “death by,” start the second half of the workout.
WOD for Thursday, 2/13/14:
10 rounds:
Every 2 minutes, perform one round of “Cindy” and 3 deadlifts at 80% of your 1RM.
WOD for Tuesday, 2/11/14:
3 rounds:
10 burpee box jump overs (30″/24″)
20 hang power cleans (135#/95#)
30 ring dips
ALL CLASSES ON TUESDAY, FEBRUARY 11th ARE CANCELLED DUE TO ICY ROAD CONITIONS
WOD for Monday, 2/10/14:
AMRAP for 4 minutes:
21 squat clean thrusters (75#/55#)
9 chest to bar pull-ups
rest 1 minute
AMRAP for 4 minutes:
15 squat clean thrusters
15 chest to bar pull-ups
rest 1 minute
AMRAP for 4 minutes:
9 squat clean thrusters
21 chest to bar pull-ups
WOD for Wednesday, 2/6/14:
3×15 GHD sit-up
3×15 back extension
rest 3 minutes…
400′ total of a walking lunge w/shoulder to overhead after each step (135#/95#)