WOD for Wednesday, 24 Aug, 2016

Metabolic – Gymnastic – Weightlifting
7 rounds
7 handstand push ups
7 clusters @40/25
every 3mins
5 burpees

WOD for Tuesday, 23 Aug, 2016

Metabolic – Gymnastic
50 double unders
then
5 rounds
2 rope climb/10 chest to bar pull ups/20 pull ups
20 toes to bar
then
50 double unders

WOD for Monday, 22 Aug, 2016

Weightlifting
IN 7min
find 1RM squat clean
1min REST
AMRAP 10min
5 power cleans @50/35
10 front squats @50/35
15 back squats @50/35

WOD for Saturday, 20 Aug, 2016

Metabolic – Gymnastic – Weightlifting – CrossFit Open 11.2
AMRAP 15min
9 deadlifts @70/45
12 push ups
15 box jumps 24″/20″

WOD for Friday, 19 Aug, 2016

Metabolic – Weightlifting
EMOM 16min
even
10 american swings
odd
10 sumo deadlifts high pull

WOD for Thursday, 18 Aug, 2016

Gymnastic
5 rounds
10 pull ups
10 handstand push ups
10 one legged squat e.l.

WOD for Wednesday, 17 Aug, 2016

Metabolic – Gymnastic – Weightlifting
AMRAP 20min
following the pattern 3-6-9-12-15
ground to overhead @40/25
burpee
box jump 20″/24″