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WOD 5/15/14

May 14, 2014 by  

  • Part 1:  OTM 12 mins
  • 1x Clean, 1x Press, 1x Push Press, 1x Jerk
  • Part 2:
  • 15-12-9-6-3 HSPU
  • 30-24-18-12-6  Box Jump

WOD 5/14/14

May 13, 2014 by  

  • Deadlift 5×5
  • WOD:  5 ROUNDS-
  • 8x Bar Facing Burpees
  • 8x Deadlift (225/155)
  • 8x TTB

WOD 5/13/14

May 12, 2014 by  

  • 3 ROUNDS:
  • 30x Power Clean
  • 800m Run or Row

WOD 5/12/14

May 11, 2014 by  

  • Back Squat 5×5
  • WOD:  21-15-9
  • Overhead Squat
  • Barbell Push ups
  • 50x Double Under after each set

WOD 5/11/14

May 10, 2014 by  

  • 50x Strict Press
  • 20x Sit up each stoppage
  • Then:  1 Mile Run
  • 50x Push Press (same bar)
  • 20x Sit up each stoppage

WOD 5/10/14

May 9, 2014 by  

  • 50x Deadlift (115/80)
  • 50x Walking Lunge
  • 40x Back Squat
  • 40x Sit up
  • 30x Power Clean
  • 30x Box Jump
  • 20x Thrusters
  • 20x Broad Jump

WOD 5/8/14

May 7, 2014 by  

  • Part 1:  OTM 10 mins:
  • odd-  10x Hollow Rock-plank remainder of minute
  • even-  15x KBS
  • Part 2:  AMRAP 10 mins:
  • 7x TTB
  • Driveway Sprint

WOD 5/7/14

May 6, 2014 by  

  • 800m Run
  • 25x Pull ups
  • 600m Run
  • 20x Pull ups
  • 400m Run
  • 15x Pull ups
  • 200m Run
  • 10x Pull ups

WOD 5/6/14

May 5, 2014 by  

  • Part 1:  Build up to a heavy clean and jerk
  • Part 2:  AMRAP 10:
  • 5,10, 15, 20, 25… Wallballs
  • 5x Hang Power Clean each stoppage

WOD 5/5/14

May 4, 2014 by  

  • 21, 15, 9, 6, 3
  • Strict HSPU
  • Front Squat (195/135)
  • Burpees

WOD 5/4/14

May 3, 2014 by  

  • Part 1:
  • OTM 8 minutes:
  • 1x Power Snatch
  • 1x Squat Snatch
  • Part 2:
  • Complete in teams of 2, 1 bar per team:
  • 400m Farmers Carry (both partners holding)
  • 75x Power Snatch
  • 400m Farmers Carry

WOD 5/3/14

May 2, 2014 by  

  • 300m Overhead Plate Carry
  • 50x Wallballs
  • 200m Overhead Plate Carry
  • 50x Wallballs
  • 100m Overhead Plate Carry
  • 50x Wallballs

WOD 5/1/14

April 30, 2014 by  

  • “Triple Sec”
  • Complete in teams of 3, all working at the same time:
  • 100x Back Squat (average of team’s weight)
  • 3000m Run
  • 150x Hurdle Burpees

WOD 4/30/14

April 29, 2014 by  

  • AMRAP 20 mins:
  • 5x Pull ups
  • 7x Dips
  • 9x Hollow Rock
  • 11x Box Jump

WOD 4/29/14

April 28, 2014 by  

5K Run or Row

WOD 4/28/14

April 27, 2014 by  

  • “The Bear Complex”
  • 5 Sets of:
  • 7x[ Power Clean, Front Squat, Push Press, Back Squat, Push Press]
  • Increase Load with each set

WOD 4/26/14

April 25, 2014 by  

  • 21-18-15-12-9-6
  • Box Jumps
  • Medball Cleans
  • Driveway Run after each set

WOD 4/24/14

April 23, 2014 by  

  • 5 Rounds:
  • 3x Power Snatch
  • 15x OHS
  • 400m Run

WOD 4/23/14

April 22, 2014 by  

  • Push Press 3,3,3,3,3
  • WOD:
  • Cash in:  800m Run or Row
  • 50, 40, 30, 20, 10 Sit ups
  • 1 Minute Side Plank after each set (30/30)
  • Cash out:  800m Run or Row

WOD 4/22/14

April 21, 2014 by  

  • Part 1:  OTM 10:
  • 1 Power Clean, 1 Hang Power Clean, 1 Front Squat
  • Part 2:  ”The Chief”
  • 5 sets, 3 min on, 1 min rest (max reps):
  • 3x Power Clean (135/95)
  • 6x Push Up
  • 9x Air Squat

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