WOD for Thursday, 2/4/16:

10-5-3-1-1-1-3-5-10

back squat*

*as heavy as possible each set

WOD for Wednesday, 2/3/16:

10 rounds:

4 muscle-ups
15 kettlebell swings (53#/35#)
15 sit-ups

WOD for Tuesday, 2/2/16:

21-18-15-12-9

row for calories
thrusters (95#/65#)

WOD for Monday, 2/1/16:

5 minute ME burpee box jump overs (24″/20″)
5 minutes rest
4 minute ME 10m shuttle sprint
4 minutes rest
3 minute ME power clean (155#/105#)
3 minute rest
2 minute ME wall balls (20#/14#)
2 minutes rest
1 minute ME pull-ups

WOD for Friday, 1/29/16:

200m run
10 hang squat cleans (135#/95#)
10 ring dips
400m run
15 hang squat cleans (135#/95#)
15 ring dips
800m run
20 hang squat cleans
20 ring dips

WOD for Thursday, 1/28/16:

6 rounds:

:30 ME strict press
:30 rest
:30 ME toes to bar
:30 rest

WOD for Wednesday, 1/27/16:

4 rounds:

30 wall balls (20#/14#)
25 calorie row
20 burpees

WOD for Tuesday, 1/26/16:

AMRAP for 10 minutes:

3-6-9-12…etc.

power clean (135#/95#)
pull-ups

WOD for Monday, 1/25/16:

“Nancy”

5 rounds:

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

WOD for Friday, 1/22/16:

3 rounds:

30 weighted step-ups (115#/85#)
20 push presses (115#/85#)
10 toes to bar