Friday 1/31/14
Strength 3x5 Back Squat (max for 5 reps) WOD 3 rounds of: 30 Double-Unders 2 Muscle-Ups Rest 1:2
Thursday 1/30/14
WOD 5 Rounds 12 Deadlifts 135/95 9 Hang Power Cleans 135/95 6 Shoulder to OH 135/95
Wednesday 1/29/14
WOD 12 min AMRAP 7 Ground to OH 115/85 7 Burpee over the box 20″
Tuesday 1/28/14
WOD 30-20-10 Sit Up Kettlebell Swing 70/53 Rest 2 min 30-20-10 Goblet Squats 70/53 Push-ups
Monday 1/27/14
"Fran" 21-15-9 Thrusters (95/65) Pull-ups
Friday 1/24/14
WOD 10 Min EMOM Even: Row for Calories Odd: 15 KB Swings 53/35
Thursday 1/23/14
Strength/OLY EMOM for 5 minutes: 2 Snatches (full) @ 80% WOD 4 rounds for time: 15 shoulder to overhead 135/95 15 Toe 2 Bar 50 Doubleunders
Wednesday 1/22/14
Noon is a go!
Wednesday 1/22/14
WOD "Elizabeth" 21-15-9 of: Power Cleans 135/95# Ring Dips Static Strength 3XME L-Sit Hold - rest 45 sec
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