WOD for Tuesday, 2/17/15:
5 rounds:
AMRAP for :30 of front squats (155#/105#)
rest :30
AMRAP for :30 seconds of C2B pull-ups
rest :30
AMRAP for :30 of box jumps (30″/24″)
rest :30
WOD for Monday, 2/16/15:
AMRAP for 10 minutes:
30 double unders (45 singles)
15 power snatches (75#/55#)
OPTIONAL gymnastic work:
3×10 strict TTB
3xME handstand push-ups
WOD for Friday, 2/13/15:
12-9-6
squat clean (135#/95#)
chest to bar pull-ups
2 minutes rest
12-9-6
burped box jumps (24″/20″)
calorie row
WOD for Wednesday, 2/11/15:
7 rounds:
5 muscle-ups
10 overhead squats (95#/65#)
5 hand release burpees
(16 minute cap)
WOD for Monday, 2/9/15:
5 rounds:
8 thrusters (115#/75#)
12 toes to bar
OPTIONAL gymnastics work:
3 sets:
ME weighted pull-up (45#/25#)
ME strict HSPU
WOD for Friday, 2/6/14:
20 hang squat snatches (135#/95#)*
*if/when the bar touches the ground, do 6 toes to bar
10 minute time cap
OPTIONAL technique work:
10×2 split jerk from behind the neck (60%)
WOD for Thursday, 2/5/15:
8 rounds:
every 90 seconds…
3 deadlifts (85%)*
6 bar facing burpees
*keep in mind that when using percentages, what’s in parentheses is “Rx”. If you’re too fatigued to do 85% with safe technique, then scale appropriately!
WOD for Wednesday, 2/4/15:
4 rounds:
20 box jumps (24″/20″)
15 GHD sit-ups (30 abmat sit-ups)
10 thrusters (135#/95#)
WOD for Tuesday, 2/3/15:
5 rounds:
300m row
ME set of ring muscle-ups (ME set of pull-ups + dips)
*score is total number of muscle-ups
(even though the workout isn’t for time, do your best to treat it like it is)
OPTIONAL skill work:
accumulate 50 triple unders (200 double unders) as quickly as possible