WOD for Monday, 4/20/15:
AMRAP for 15 minutes:
5 clusters (135#/95#)
5 handstand push-ups
200m run
WOD for Friday, 4/17/15:
For time:
60 Calorie Row
50 Kettlebell Swings (53#/35#)
40 Box Jump Overs (24″/20″)
30 Ring Dips
WOD for Wednesday, 4/15/15:
Alternating Tabata:
1. Deadlift
2. Shoulder to Overhead
3. Back Rack Alternating Lunges
*All 3 movements will be done with one barbell (95#/65#)
WOD for Tuesday, 4/14/15:
10 minute AMRAP:
200m Run
Max Effort Pull-Ups
*score is total number of pull-ups
Wod for Monday, 4/13/15:
4 rounds:
15 Handstand Push-Ups
12 Front Squats (155#/105#)
9 Bar Facing Burpees
16 Minute Time Cap
WOD for Thursday, 3/9/15:
EMOM for 14 minuts:
1 squat clean
1 hang squat clean
1 jerk
(70% of your 1RM clean and jerk)
WOD for Wednesday, 4/7/15:
3 rounds:
500m row
20 toes to bar
10 burpee box jump overs (24″/20″)
WOD for Tuesday, 4/7/15:
25-20-15-10
kettlebell swings (53#/35#)
400m run after each round
WOD for Monday, 4/6/15:
AMRAP for 20 minutes:
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
1 full snatch (95#/65#)*
*add 1 snatch per round