WOD for Thursday, 12/11/14:
EMOM for 12:
1 power clean (80-85% of your 1RM clean and jerk)
1 hang power clean
1 split jerk
WOD for Wednesday, 12/10/14:
20 back squats (185#/125#)
400m run
15 back squats
400m run
10 back squats
400m run
WOD for Monday, 12/8/14:
56 calorie row
56 hand release push-ups
56 wall balls (30#/20#)
WOD for Wednesday, 12/3/14:
5 rounds:
6 shoulder to overhead (155#/105#)
12 toes to bar
200m run after each round
WOD for Tuesday, 12/2/14:
5 rounds:
AMRAP for 2 minutes: row for calories
AMRAP for 1 minute: double-unders
rest 1 minute
(3 “points” per calorie, 1 point per DU)
WOD for Monday, 12/1/14:
15 rounds:
2 squat cleans (205#/140#)
5 strict pull-ups
5 ring dips
WOD for Monday, 11/24/14:
AMRAP for 10 minutes:
1 front squat (185#/125#)
1 muscle-up
*add 1 rep per round, per movement
WOD for Tuesday, 11/18/14:
3 rounds:
AMRAP for 2 minutes: burpees
AMRAP for 2 minutes: row for calories
AMRAP for 2 minutes: handstand push-ups