WOD for Thursday, 3/19/15:
alternating EMOM for 14 minutes:
ODD: 4 “touch and go” power cleans (185#/125#)
EVEN: 8 handstand push-ups
WOD for Wednesday, 3/17/15:
tabata toes to bar
rest 2 minutes…
tabata box jumps (30″/24″)
rest 2 minutes…
tabata row (for calories)
*score is total number of reps for all 3 tabata cycles
WOD for Monday, 3/16/15:
500m row
400m run
30 overhead squats (45#/35#)
400m row
200m run
20 overhead squats
300m row
100m run*
10 overhead squats
30 kipping pull-ups (no butterfly)
WOD for Friday, 4/13/15:
“CrossFit Games Open WOD 15.3”
AMRAP for 14 minutes:
7 muscle-ups
50 wall balls (20#/14#)
100 double unders
OR
AMRAP for 14 minutes:
50 wall balls (20# to 9’/10# to 9′)
200 single unders
WOD for Wednesday, 3/10/15:
AMRAP for 12 minutes:
10 wall balls (20#/14#)
5 strict pull-ups
1 power clean (245#/175#)
WOD for Monday, 3/9/15:
3 rounds:
50 double unders
20 hang power cleans (135#/95#)
10 power snatches (135#/95#)
WOD for Friday, 3/6/15:
CrossFit Games Open WOD 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.