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WOD 1/23/14

January 22, 2014 by  

  • Part 1:
  • 7 Sets: 2x Clean, 1x Jerk
  • Part 2:  21-15-9
  • Hang Squat Clean
  • Pull ups

WOD 1/22/14

January 21, 2014 by  

  • Part 1:  AMRAP 7 mins:
  • 7x Dips
  • Driveway Sprint
  • REST 2 Mins
  • Part 2:
  • 50,40,30,20,10 Sit ups
  • 25,20,15,10,5 Box Jumps

WOD 1/21/14

January 20, 2014 by  

  • Back Squat 10, 10,10
  • WOD:  AMRAP 12-
  • 7x OHS
  • 7x Bar Facing Burpees
  • Driveway Sprint

WOD 1/20/14

January 19, 2014 by  

  • Press 3 sets of 10
  • WOD:
  • 400m run
  • 21,18,15,12,9,6,3 KBS
  • 7,6,5,4,3,2,1 HSPU
  • 400m Run

WOD 1/18/14

January 17, 2014 by  

  • AMRAP 10 minutes:
  • 1x Power Snatch
  • 1x Squat Snatch
  • 1x OHS
  • 20x Double Unders

WOD 1/16/14

January 15, 2014 by  

  • 3x [7x Deadlift, 7x HSPU, 7x TTB]
  • 200m Run
  • 2x [7x Deadlift, 7x HSPU, 7x TTB]
  • 200m Run
  • 1x [7x Deadlift, 7x HSPU, 7x TTB]
  • 200m Run

WOD 1/15/14

January 14, 2014 by  

  • Teams of 2, 1 working at a time:
  • 60x Power Clean
  • 800m Run
  • 60x Front Squat
  • 800m run
  • 60x Squat Clean

WOD 1/14/14

January 13, 2014 by  

  • Press 5×5
  • WOD:  3 ROUNDS-
  • 10x Push Press
  • 20x Box Jumps
  • 10x Hollow Rocks
  • 400m Run

WOD 1/13/14

January 12, 2014 by  

  • Part 1:  Back Squat 5×5
  • Part 2:  WOD-
  • 10,8,6,4,2 Medball Cleans
  • Driveway Sprint after each
  •  30 Pullups
  • 1,3,5,7,9 Medball Cleans
  • Driveway Sprint after each

WOD 1/11/14

January 10, 2014 by  

  • 5 Rounds:
  • 400m Run
  • 25x KBS
  • 8am class ONLY

WOD 1/9/14

January 8, 2014 by  

  • 800m Run
  • 25 Push Ups
  • 50 Sit ups or 25x TTB
  • 800m Run
  • 50 Sit ups or 25 TTB
  • 25 Push Ups
  • 800m Run

WOD 1/8/14

January 7, 2014 by  

  • AMRAP 5 mins:
  • 30x Clean
  • Rest 5 mins
  • AMRAP 5 mins:
  • 30x Clean
  • Rest 5 mins
  • AMRAP 5 mins:
  • 30x Clean
  • Load descends with each Set

WOD 1/7/14

January 6, 2014 by  

  • Press 3,3,3,3,3,3,3
  • WOD:
  • 10,8,6,4,2
  • HSPU
  • 200m Run after each set

WOD 2/6/14

January 5, 2014 by  

  • Back Squat 3,3,3,3,3,3,3
  • WOD:  10 Rounds-
  • 7x Wallball
  • 7x Pull up

WOD 1/4/14

January 3, 2014 by  

  • AMRAP 20 mins:
  • 5x Pull ups
  • 10x KBS
  • 15x Double Unders
  • 5x Push Ups

WOD 1/2/14

January 1, 2014 by  

  • Part 1:
  • Clean 2,2,2,2,2,2,2
  • Part 2:  AMRAP 12mins-
  • 8x Wallball
  • 4x Power Clean

WOD 1/1/14

January 1, 2014 by  

HAPPY NEW YEAR!!!

WOD 12/31/13

December 30, 2013 by  

  • 1000m Run or Row
  • 7x Broad jumps
  • 12x[ 12 Sit ups, 12 Box Jumps]
  • 7x Broad jumps
  • 1000m Run or Row

WOD 12/30/13

December 29, 2013 by  

  • Part 1:
  • Snatch 2,2,2,2,2,2,2
  • Part 2:
  • 30x Back Squat
  • 30x Push Press
  • 30x Thrusters
  • ****Decrease load with each skill

WOD 12/28/13

December 27, 2013 by  

  • 800m Run
  • 50x Front Squat
  • 50x Push Up
  • 800m
  • 35x Front Squat
  • 35x Push up
  • 800m
  • 20x Front Squat
  • 20x Push Up

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