WOD for Tuesday, 4/7/15:
25-20-15-10
kettlebell swings (53#/35#)
400m run after each round
WOD for Monday, 4/6/15:
AMRAP for 20 minutes:
1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)
1 full snatch (95#/65#)*
*add 1 snatch per round
WOD for Thursday, 4/2/15:
3x:30 back extension hold (45#/25#)*
then…
EMOM for 8 minutes:
1 hang squat snatch + 2 OHS (115#/75#)**
WOD for Tuesday, 3/31/15:
15-10-5-10-15
hang squat clean (125#/85#)
ring dips
box jump overs (24″/20″)
WOD for Monday, 3/30/15:
AMRAP for 12 minutes:
2 deadlifts (225#/155#)
2 bar muscle-ups (scaled: 2 C2B)
100m run
4 deadlifts
4 bar muscle-ups
100m run
6 deadlifts
6 bar muscle-ups*
100m run
*continue to add two reps per movement, per round until the time is up.
WOD for Friday, 3/27/15:
CrossFit Games Open WOD 15.5:
27 calorie row
27 thrusters (95#/65#)
21 calorie row
21 thrusters
15 calorie row
15 thrusters
9 calorie row
9 thrusters
WOD for Wednesday, 3/25/15:
AMRAP for 14 minutes:
6 squat cleans (95#/65#)
8 hand release burpees
12 push jerks (95#/65#)
1 minute rest
WOD for Tuesday, 3/23/15:
5 rounds:
ME set of toes to bar
400m run
*score is the total number of toes to bar
WOD for Monday, 3/22/15:
AMRAP for 8 minute:
3 handstand push-ups
3 cleans (185#/125#)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.