WOD

Feb 13, 2015 Friday

For time:
100m Handstand Walk
10 Legless Rope Climbs, 15 ft
2 Minute L-sit

Feb 12, 2015 Thursday

For time:
10k Row

Feb 11, 2015 Wednesday

Establish a 1RM Clean & Jerk.
Rest as needed, then:”In front of a clock set for 12 minutes with a 135/95 pound barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

 

12-10-2014 CFHQ

Feb 9, 2015 Monday

“Mary meets Cindy”
AMRAP 10 minutes of:
5 Handstand Push-ups
10 One-legged Squats, alternating
15 Pull-ups

Then immediately intoAMRAP 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

Feb 10, 2015 Tuesday

4 Rounds for time:
70 Double-unders
400m Run
30 Abmat Sit-ups