WOD for Wednesday, 7/15/15:
6 rounds:
:30 ME front squat (155#/105#)
:30 rest
:30 ME row for calories
:30 rest
WOD for Monday, 7/13/15:
400m run
21 hand squat snatch (95#/65#)
400m run
15 hang squat snatch
400m run
9 hang squat snatch
*10 burpees if the bar hits the ground
WOD for Thursday, 7/9/15:
10 minutes to find your 1RM overhead squat
EMOM for 8:
1 snatch balance + 2 overhead squats (70%)
WOD for Wednesday, 7/8/15:
AMRAP for 14 minutes:
3 muscle-ups
6 pistols (12 air squats)
9 toes to bar
WOD for Tuesday, 6/30/15:
800m run
50′ handstand walk (25 shoulder taps)
10 power snatches (135#/95#)
600m run
50′ handstand walk
10 power snatches
400m run
50′ handstand walk
10 power snatches
WOD for Monday, 6/29/15:
AMRAP for 10 minutes:
1-3-5-7-9…
front squat (155#/105#)
C2B pull-ups
burpees over the bar
WOD for Friday, 6/26/15:
“Hopping Nancy”
5 rounds:
50 double unders
15 overhead squats (95#/65#)