WOD for Monday, 12/16/13:
50 power snatches (95#/65#)
50 overhead squats (95#/65#)
800m run
WOD for Friday, 12/13/13:
1000m row
15 thrusters (95#/65#)
750m row
10 thrusters (135#/95#)
500m row
5 thrusters (185#/115#)
WOD for Thursday, 12/12/13:
12 minutes to find your 1RM deadlift
rest 3 minutes…
every minute on the minute for 10 minutes:
3 deadlifts at 75% of your new 1RM
WOD for Tuesday, 12/10/13:
“Fight Gone Bad!”
3 rounds:
AMRAP for 1 minute of wall balls (20#/14#)
AMRAP for 1 minute of sumo deadlift high pulls (75#/55#)
AMRAP for 1 minute of box jumps (20″)
AMRAP for 1 minute of push presses (75#/55#)
AMRAP for 1 minute of a row for calories
rest 1 minute
WOD for Thursday, 12/5/13:
12 minutes to find your 1RM front squat
rest 3 minutes…
every minute on the minute for 10 minutes:
3 front squats at 75% of your new 1RM
WOD for Tuesday, 12/3/13:
AMRAP for 14 minutes:
8 deadlifts (225#/155#)
12 push-ups
16 box jumps (24″/20″)