WOD for Wednesday, 7/16/14:

With a partner:

AMRAP for 20 minutes:

burpee box jump overs (24″/20″)*

while one partner does BJOs, the other rows 500m, then switch

WOD for Tuesday, 7/15/14:

“Helen”

3 rounds:

WOD for Monday, 7/14/14:

 21-15-9

 squat clean (135#/95#)

handstand push-up

WOD for Friday, 7/11/14:

21-15-9-6-3

C2B pull-ups
burpees

200m at the end of each round

WOD for Thursday, 4/10/14:

10×3 back squat with a 3 second pause

WOD for Wednesday, 7/9/14:

 4 rounds:

 500m row

30 hand release push-ups

WOD for Wednesday, 7/8/14:

10-9-8-7-6-5-4-3-2-1

deadlift (225#/155#)
toes to bar
box jump (24″/20″)

WOD for Monday, 7/7/14:

5 rounds:

every 5 minutes, complete:

400m run
10 overhead squats (135#/95#)

WOD for Thursday, 7/3/14:

With a partner:

AMRAP for 30 minutes:

row for meters*

*while one partner rows, the other runs 600m before switching

WOD for Wednesday, 7/2/14:

50 GHD sit-ups
50 overhead squats (95#/65#)
50 hip extensions