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

WOD 1/13/14

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 2/6/14

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

WOD 12/30/13

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 11/25/13

“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/18/13

Back Squat 3,3,3,2,2,1,1 WOD:  5 ROUNDS- 10x Front Squat (unbroken) 10x TTB 200m Run

WOD 11/14/13

Back Squat 3,3,3,3,3 WOD:  6 ROUNDS: 7X OHS 25X DU Cash out:  Tabata Hollow Rock

WOD 10/24/13

Back Squat 1,1,1,1,1,1,1 WOD:  ”The Easy Workout” 150x Air Squat 800m run 150x Air Squat

WOD 10/15/13

Back Squat 3,3,3,3,3 WOD:  5 Rounds- (3 burpee penalty for putting bar down during the 9 reps) 3x Hang Power Clean 3x Front Squat 3x Hang Squat Clean 30x Double Unders

WOD 10/10/13

Back Squat 5×5 WOD: 18-15-12-9 HSPU, OHS, Box Jump

WOD 8/20/13

Back Squat 3,3,3,3,3 WOD: 400m Run 3x[10x Dips, 20x Front Squat] 400m Run

WOD 8/12/13

Back Squat 5×5 WOD: 20x Thruster 20x Knees to Elbows 400m run or row 20x KTE 20x Thruster

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