WOD for Wednesday, 2/5/14:

1000m row

5-4-3-2-1

muscle-ups

power clean (205#/135#)

WOD for Tuesday, 2/4/14:

“Sally”

push-ups

rest 2 minutes

pull-ups

WOD for Monday, 2/3/14:

50 power snatches (95#/65#)

50 overhead squats (95#/65#)

WOD for Friday, 1/31/14:

5 rounds:

10 toes to bar + pull up*
400m run

*alternate between doing one toes to bar, and one pull up for one repetition

WOD for Thursday, 1/30/14:

AMRAP for 5 minutes:

back squats at bodyweight

WOD for Wednesday, 1/29/14:

AMRAP for 11 minutes:

10 burpees

20 Russian kettle bell swings (70#/53#)

WOD for Tuesday, 1/28/14:

3 rounds:

AMRAP for 1 minute: deadlifts (225#/155#)
rest 30 seconds
AMRAP for 1 minute: sit-ups
rest 30 seconds
AMRAP for 1 minute: push-ups
rest 30 seconds

WOD for Monday, 1/27/14:

“Fran”

21-15-9

thrusters (95#/65#)

pull-ups

WOD for Friday, 1/24/14:

4 rounds:

50 squats

15 handstand push-ups

WOD for Thursday, 1/23/14:

Every 90 seconds, complete 3 cleans.  Increase your weight each round.