WOD for Thursday, 4/7/16:
EMOM for 10 minutes:
3 back squats w/ 5 second pause
WOD for Wednesday, 4/6/16:
500m row
21-15-9
deadlifts (275#/185#)
box jumps (30″/24″)
500m row
WOD for Monday, 4/4/16:
4 rounds:
AMRAP for 4 minutes:
400m run
ME clean and jerks with remaining time (155#/105#)
2:00 rest
WOD for Monday, 3/28/16:
Tabata…
deadlift (135#/95#)
10m shuttle
sit-ups
box jumps (20″)
WOD for Friday, 2/26/16:
CrossFit Games Open WOD 16.1
AMRAP for 20 minutes:
25′ overhead walking lunge (95#/65#)
8 bar facing burpees
25′ overhead walking lunge
8 chest to bar pull-ups
WOD for Thursday, 2/25/16:
EMOM for 12 minutes:
ODD: 15 air squats
EVEN: 15 knees-to-elbow
OPEN ATHLETES: Rest tomorrow, but be sure to mobilize and hydrate!
WOD for Tuesday, 2/22/16:
3 rounds:
AMRAP for 2:00: hang power cleans (115#/75#)
AMRAP for 1:00: abmat sit-ups
WOD for Monday, 2/22/16:
2000m row cash in, then…
3 rounds:
20 push-ups
30 front squats (75#/55#)