heather's blog

Wednesday WOD

15 min AMRAP of:
12 Front Squats 115/75, 9 Pull-ups, 100m. Sprint

Tuesday WOD

3rds 0f: 20 Man Makers 35/20, 400m. Run

Monday WOD

Monday Strength: practice form and technique for the Muscle Ups, then a short Cindy: 10 min AMRAP of, 5 pull-ups, 10 push-ups, 15 air squats

Friday WOD 8/15/14

It's Burpee Friday again :)
5rds. Of
200m. Run,
10 Thrusters 96/65,
10 Burpee
Rest 2min,

Wednesday WOD 8/13/14

Elizabeth: 21-15-9 of,
Power Cleans 135/95,
Ring Dips

Tuesday WOD 8/12/14

3rds. Of:
50 kettle bell swings,
400m. Run

Friday WOD 8/8/14

It's Burpee Friday :)
21-15-9 of:
Power Cleans 135/95,
Bar Facing Burpee

Wednesday WOD 8/6/14

12min. AMRAP of:
7 Deadlifts 225/155,
12 Double Unders

Tuesday WOD 8/5/14

1 rd. of :
25 Burpee,
400m. Run (weighted) 20/14,
12 pull-up (weighted),
400m. Run (weighted) 20/14,
25 Handstand Push-up,
400m. Run (weighted) 20/14,
12 Chest 2 Bar Pull-ups (weighted),
400m. Run (weighted) 20/14,
25 Burpee

Monday WOD 8/4/14

Skill/Strength Day: Muscle Ups

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