WOD for Thursday, 10/23/14:
3 rounds:
20 handstand push-ups
50 calorie row
WOD for Wednesday, 10/22/14:
EMOM for 16 minutes:
ODD: 5 back squat (225#/185#)
EVEN: 10 GHD sit-ups
WOD for Monday, 10/20/14:
AMRAP for 10 minutes:
10 wall balls (30#/20#)
10 kettlebell swings (70#/53#)
WOD for Friday, 10/17/14:
2 rounds:
AMRAP for 3 minutes: burpees
AMRAP for 2 minutes: C2B pull-ups
AMRAP for 1 minute: front squat (155#/105#)
WOD for Tuesday, 10/14/14:
4 rounds:
350m row
8 hang power snatches (115#/75#)
15 box jumps (24″/20″)
WOD for Thursday, 10/9/14:
10 minutes to find your 1RM back squat
rest 3 minutes
EMOM for 8 minutes:
3 squats @75%
WOD for Monday, 10/6/14:
AMRAP for 3 minutes:
ring muscle-ups
rest 3 minutes
AMRAP for 2 minutes:
ring muscle-ups
rest 2 minutes
AMRAP for 1 minute:
ring muscle-ups
*first set of each interval must be ME