WOD 2/23/15

Back Squat 5,4,3,2,1 WOD: 21 DL/7 HSPU 15 DL/5 HSPU 9 DL/3 HSPU 15 DL/5 HSPU 21 DL/7 HSPU

WOD 2/8/15

Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 1/5/14

8 sets:  2x Back Squat @85% rest 45 sec WOD:  AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s

WOD 12/30/14

Part 1:  6 Rounds- 2x Back Squat (85%) Rest 45 sec Part 2:  AMRAP 12 mins 1x Power Snatch 1x Hang Power Snatch 15x Box jumps

WOD 12/18/14

Back Squat 5,5,5,5,5 WOD:  12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds

WOD 12/14/13

Back Squat 5,5,5 WOD:  6x 1 min Rounds- 5x Deadlift Max rep burpees remainder of minute Rest 1 minute in between rounds

WOD 12/4/14

Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 10/20/14

Back Squat 3,3,3,3,3 WOD: 3 ROUNDS- 400m Run 15x Jumping Back Squats 5x Wall Walks or 30 HS “Steps”

WOD 9/18/14

Back Squat 2,2,2,2,1,1,+ WOD:  AMRAP 10 minutes 3x HSPU 6x Thrusters 9x TTB

WOD 9/11/14

Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean

WOD 9/4/14

Back Squat 5×5 WOD: 1 minute plank 30x Overhead Plate Step ups/50 Abmat Sit ups 20x OPSU/ 50 Sit ups 10x OPSU/ 50 Sit ups 1 minute plank

WOD 7/24/14

Back Squat 3,3,3,2,2,1 WOD:  AMRAP  20 (teams of 2) 50x Wallballs 40x KBS 400m Run

WOD 7/14/14

Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 7/6/14

“Coffey” 800m Run 50 Back Squats/50 Bench Press (135/95) 800m Run 35 Back Squats/35 Bench Press 800m Run 20 Back Squats/20 Bench Press 800m Run 1 Muscle Up

WOD 3/26/14

Back Squat 5,5,3,3,3,1,1,1,1 WOD: “Annie” 50,40,30,20,10 Double Unders Sit-ups

WOD 3/19/14

Back Squat 3,3,3,3,3 WOD:  3 Rounds: 400m Run 15x Weighted Step Ups (45/25) 200m Overhead Plate Carry

WOD 3/12/14

Part 1:  Back Squat 5×5 Part 2:  10,8,6,4,2 Front Squat Pull ups Lateral Hurdle Jumps 200m run after each trio

WOD 2/12/14

Back Squat 3,3,3,3,3 WOD:  5 ROUNDS- 5x OHS 200m Run 10x Box Jump

WOD 2/3/14

Back Squat 5×5 (80%+) WOD:  6 rounds- 30x Sit ups 15x Lateral Hurdle Jumps 5x Hang Squat Clean

WOD 1/21/14

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

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