WOD for Monday, 5/9/16:

4 rounds:

56 air squats
15 power cleans (115#/80#)

WOD for Tuesday, 5/3/16:

4 rounds:

AMRAP for 3 minutes:

3 muscle-ups
6 kettlebell swings (70#/53#)
1:30 rest

WOD for Monday, 5/2/16:

21-15-9

clusters (95#/65#)
burpees (over the bar)

WOD for Tuesday, 4/26/16:

1 mile run
75 pull-ups
150 sit-ups

*partition as needed

WOD for Monday, 4/25/16:

4 rounds:

AMRAP for 5 minutes:

10 hang power snatches (75#/55#)
25 wall balls (20#/14#)
50′ burpee broad jump

2 minutes rest

WOD for Thursday, 6/21/16:

30 toes to bar
25 handstand push-ups
400m run
20 toes to bar
15 handstand push-ups
400m run
10 toes to bar
5 handstand push-ups
400m run

WOD for Wednesday, 6/20/16:

9-15-21

squat cleans (155#/105#)

box jumps (30″/24″)

WOD for Wednesday, 6/20/16:

9-15-21

squat cleans (155#/105#)
box jumps (30″/24″)

WOD for Monday, 4/18/16:

“Nancy”

5 rounds:

400m run
15 overhead squats (95#/65#)

WOD for Friday, 4/8/16:

AMRAP for 12 minutes:

200m run
15 ring dips