WOD for Thursday, 3/5/14:
1 mile run
30 ring dips
30 push presses (95#/65#)
800m run
20 ring dips
20 push presses
400m run
10 ring dip
10 push press
WOD for Wednesday, 4/5/14:
With a partner:
150 squats
500′ bear crawl
200′ burpee broad jump
150 squats
WOD for Friday, 2/28/14:
“14.1”
AMRAP for 10 minutes:
30 double unders
10 overhead squats (75#/55#)
WOD for Thursday, 2/27/14:
With a partner, complete:
5000m row
*while one partner rows, the other will sit at the bottom of a squat
WOD for Wednesday, 2/27/14:
21-18-15-12-9-6-3
kettlebell swing (53#/35#)
push-ups
sit-ups
WOD for Tuesday, 2/25/14:
AMRAP for 12 minutes:
5-10-15-20-25…etc.
jumping squat (45#/35#)
pull-ups
WOD for Friday, 2/21/14:
50 GHD sit-ups
40 pull-ups
30 box jumps overs (24″/20″)
20 handstand push-ups
10 muscle-ups