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

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 Tuesday, 3/29/16:

5 rounds:

25 calorie row
15 pull-ups
9 handstand push-ups