WOD for Thursday, 9/25/14:
3×20 GHD sit ups
3×20 back extensions
rest 5 minutes:
find your 1RM hang power clean
WOD for Wednesday, 9/24/14:
500m row
10 wall balls (20#/14#)
400m row
20 wall balls
300m row
30 wall balls
200m row
40 wall balls
100m row
50 wall balls
WOD for Tuesday, 9/23/14:
AMRAP for 12 minutes:
2 box jump overs (30″/24″)
2 strict handstand push-ups
*add two reps per movement, per round
WOD for Monday, 9/22/14:
20 deadlifts (275#/185#)
800m run
20 toes to bar
15 deadlifts
400m run
15 toes to bar
10 deadlifts
200m run
10 toes to bar
WOD for Thursday, 9/18/14:
3 attempts to find a 1RM strict press:
rest 5 minutes:
30 strict presses (75%)
WOD for Tuesday, 9/16/14:
3 rounds:
25 GHD sit-ups
10 bar muscle-ups*
*5 burpee penalty for every drop off of the bar
WOD for Monday, 9/15/14:
“CrossFit Games Open WOD 13.2”
AMRAP for 10 minutes:
5 shoulder to overhead (115#/75#)
10 deadlifts (115#/75#)
15 box jumps (24″/20″)
WOD for Wednesday, 9/10/14:
AMRAP for 16 minutes:
20 toes to bar
20 wall balls (20#/14#)
200m run