WOD for Tuesday, 8/18/15:

5 rounds:

10 burpees over the bar
10 power snatches (135#/95#)

WOD for Monday, 8/17/15:

3 rounds:

15 thrusters (115#/75#)
20 chest to bar pull-ups
400m run

WOD for Friday, 8/14/15:

“Nate”

AMRAP for 20 minutes:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70#/53#)

WOD for Wednesday, 8/12/15:

4 rounds:

AMRAP for 2:00
row for calories
AMRAP for 2:00
toes to bar
AMRAP for 2:00
push-ups
rest 2 minutes
*decrease each interval by :30

WOD for Tuesday, 8/11/15:

AMRAP for 7 minutes:

squat snatches (75#/55#)

WOD for Monday, 8/10/15:

400m run

12-9-6
power clean (185#/125#)
muscle-ups

400m run

WOD for Thursday, 8/6/15:

Find your 1RM push press

then…

3×10 push press (70%)*

*1 ME hip extension hold after each set (45#/25#)

WOD for Monday, 8/3/15:

5 rounds:

30 squats
20 pull-ups
10 deadlifts (225#/155#)

WOD for Friday, 7/31/15:

AMRAP for 20 minutes:

12 overhead squats (115#/75#)
200m run
6 burpee box jumps (24″/20″)

WOD for Tuesday, 7/21/15:

EMOM for as long as possible:

4 hang power clean (135#/95#)
4 front squats
4 push press