WOD 6/18/13

Back Squat 5×5 Then: 50 DU/25 Pull ups 200m 50 DU/20 Pull ups 200m 50 DU/15 Pull ups 200m

WOD 5/30/13

Back Squat 3,3,3,3,3 Then: 200 Double Unders 21-15-9 Power Clean TTB 100 Double Unders

WOD 5/7/13

Part 1: Back Squat  1,1,1,1,1,1,1 Part 2:  AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock

WOD 5/2/13

5 Sets of 3 Back Squats (90%) Then:  3 Rounds- 15x OHS 400m Run

WOD 4/22/13

Part 1:  Back Squat 5×5 (all sets at 80%) Part 2: 50 Wallballs 50 Sit ups 600m Run 50 Sit ups 50 Wallballs

WOD 4/8/13

Part 1: Back Squat 5,4,3,2,1 Part 2: 21 Wallball 2fers/21 Dips 400m Run 15 Wallball 2fers/15 Dips 400m Run 9 Wallball 2fers/9 Dips 400m Run

WOD 2/18/13

“Running Mates” (In teams of 3) 12x 200m Run 15x Sled pull or Prowler Push 100x Front Squat 200x Double Under (600 Singles) 200x Sit up 100x Back Squat 12x 200m Run Note:  We will have all normally scheduled classes today.

WOD 2/6/13

Back Squat 1, 10, 1,  20, 1, 30

WOD 1/17/13

Back Squat 3×3 (@90%) Then: 40 Wallballs/80 Sit ups 30 Wallballs/60 Sit ups 20 Wallballs/40 Sit ups 10 Wallballs/20 Sit ups

WOD 1/8/13

Part 1:  Back Squat 5×5 Part 2:  AMRAP  10 Minutes- 5x Hang Squat Clean 7x Barbell Push ups Driveway Sprint Part 3:  Not for time 21-15-9 Hollow Rocks rest as needed between sets

WOD 10/31/12

Back Squat 5,4,3,2,1 Then: @95/65# 10 Thrusters/20 Lateral hurdle jumps 9 Thrusters/ 18 Lateral jumps 8 Thrusters/16 Lateral Jumps Continue until … 1 Thruster/2 Lateral Jumps

WOD 10/24/12

3×3 Back Squat Then: 400m Run 5 Knees to Elbow/5 Wallballs 7 KTE/7 WB 9 KTE/9 WB 11 KTE/11 WB 13 KTE/13 WB Then:  400m run Note ***Burpee Broadjump across room after each pair of movements

WOD 10/15/12

3 Sets of 5 Back Squats Then: 400m run 10x Shoulder Press 20x Jumping Squat 8x Shoulder Press 16x Jumping Squat 6x Shoulder Press 12x Jumping Squat 2x Shoulder Press 8x Jumping Squat 2x Shoulder Press 4x Jumping Squat 400m Run

WOD 9/19/12

Back Squat 5,4,3,2,1 Then AMRAP 12 minutes: 15 Wallballs 200m Run

WOD 8/1/12

Back Squat 5,3,1 Then: 50 x OHS (105/75) 400m Run each rest

WOD 7/26/12

Back Squat 3×3 Then: 30,20,10 Wallballs Box Jumps KBS

WOD 7/17/12

3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 7/5/12

Back Squat 5,3,1 Then: 100 Double Unders 30 Hang Power Snatch 100 Double Unders

WOD 6/28/12

3×3 Back Squat Then: 21-15-9 OHS TTB 200m Run after each set

WOD 6/18/12

3 Sets of 5 Back Squats (60,70,80%) Then- AMRAP 20 minutes: 1600m Run 150 Double Unders 50 Burpees 800m Run 100 Double Unders 35 Burpees 400m Run 50 Double Unders 20 Burpees

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