Hi, it’s Monday morning! I realized last night as I fell into bed that I hadn’t posted the wods. So here they are now.

MONDAY 7-22-13
“Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (95, 65)

TUESDAY 7-23-13
21-15-9
GHD Wall Balls (10)
Wall Ball 2-fer-1’s (20, 14)

WEDNESDAY 7-24-13
5 Rope Climbs
5 Clean & Jerks (145, 95)
4 Rope Climbs
4 Clean & Jerks (165, 105)
3 Rope Climbs
3 Clean & Jerks (185, 125)
2 Rope Climbs
2 Clean & Jerks (205, 135)
1 Rope Climb
1 Clean & Jerk (225, 150)

THURSDAY 7-25-13
3 Rounds for time:
20 Knees to Elbows
20 Box Jumps (24, 20)
20 Pull-ups
20 Overhead Walking Lunges (45, 35) use a plate
20 Double Unders

FRIDAY 7-26-13
3 Rounds for time:
15 Hang Power Cleans (135, 95)
15 Burpees

SATURDAY 7-27-13
Gym is open this week, for Open Gym with Dylan.

Posted in Workout of the Day