WOD for Tuesday, 9/9/14:
50 calorie row
50 bar facing burpees
50 hang power cleans (135#/95#)
WOD for Friday, 9/5/14:
4 deadlifts (315#/205#)
400m run
8 deadlifts
400m run
12 deadlifts
400m run
16 deadlifts
400m run
WOD for Thursday, 9/4/14:
3 rounds:
AMRAP for 1 minute of ring rows
AMRAP for 1 minute of ring dips
AMRAP for 1 minute of box jumps (30″/24″)
1 minute rest
WOD for Wednesday, 9/3/14:
1000m row
30 thrusters (95#/65#)
750m row
20 thrusters (135#/95#)
500m row
10 thrusters (185#/125#)
WOD for Tuesday, 9/2/14:
“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings (70#/53#)
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute
2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute
3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time.
Rest 5 minutes and repeat 1, 2 and 3 again.
WOD for Thursday, 8/28/14:
EMOM for as long as possible
3 burpees
1 push press (135#/95#)
*add one push press per minute
WOD for Wednesday, 8/27/14:
4 rounds:
AMRAP for 1 minute: row for calories
AMRAP for 1 minute: toes to bar
AMRAP for 1 minute: clapping push-ups
1 minute rest
WOD for Tuesday, 8/26/14:
1 mile run
50 wall walls (20#/14#)
40 box jumps (24″/20″)
30 burpees
20 power snatches (135#/95#)
WOD for Monday, 8/25/14:
AMRAP for 3 minutes:
4 deadlifts (275#/185#)
4 muscle-ups
rest 3 minutes
AMRAP for 3 minutes:
6 deadlifts (225#/155#)
6 strict pull-ups
rest 3 minutes:
AMRAP for 3 minutes:
8 deadlifts (185#/125#)
8 pull-ups