WOD 7/28/14

21-15-9 Complex 8x Deadlift (155/105) 7x Clean 6x Snatch 8x Pull ups 7x CTB Pull ups 6x Bar MU 6x DL 5x Clean 4x Snatch 6x Pullups 5x CTB Pull ups 4x Bar MU 4x DL 3x Clean 2x Snatch 4x Pull ups 3x CTB 2x Bar MU  

WOD 7/22/14

Deadlift 3,3,3,2,2,1 WOD:  AMRAP 12 minutes- 3x Hang Power Clean 6x Dips 9x Box Jumps 27x DU

WOD 7/17/14

15 Rounds: 6x Wallballs 4x HSPU 2x Power Clean

WOD 7/10/14

15x Front Squat 30x Box Jump 50x Pull ups 30x Box Jump 15x Front Squat 5x CLEAN & STO AFTER EA. MOVT SET

WOD 7/7/14

Jerk 5×5 WOD:  AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint

WOD 6/23/14

Front Squat 5,4,3,2,1 WOD:  AMRAP 15 mins- 1x Power Clean 3x Hang Squat Clean 5x Front Squat Driveway Sprint

WOD 6/21/14

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/17/14

Push Press 3,3,3,3,3 WOD:  10,8,6,4,2 Clean and Jerk 50x Double Unders after each set

WOD 6/9/14

Push Press 5×5 WOD:  3 ROUNDS- 20x Power Clean 20x Barbell Push up 400m Run

WOD 6/1/14

Part 1:  OTM 10 mins 1x Power Clean, 1x Hang Power Clean, 1x Hang Squat Clean Part 2: 21-15-9 Squat Clean Ring Dips

WOD 5/6/14

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 4/22/14

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

WOD 4/7/14

Clean and Jerk 2+1 WOD:  AMRAP 10 mins: 5x Pull ups 10x Push Ups 15x Squats

WOD 4/1/14

Abbate 1 Mile Run 21x Clean and Jerk (155/105) 800m Run 21x Clean and Jerk 1 Mile Run

WOD 3/29/14

5x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 9x Power Clean + Shoulder to Overhead 400m Run 9x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 5x Power Clean + Shoulder to Overhead

WOD 3/17/14

Spend 10-15 minutes building to a heavy clean Then:  AMRAP 10: 17x Wallball 3x Clean 17x Wallball 6x Clean 17x Wallball 9x Clean Continue climbing as high as you can.

WOD 3/10/14

30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 3/6/14

Using the same bar for all movements: 30x Thruster 30x Power Clean 30x Push Press 30x Front Squat EMOM 5 Burpees!

WOD 2/25/14

Open WOD 11.5 AMRAP 20 MINUTES: 5x Power Clean (145/100) 10x TTB 15x Wallball (20 to 10′/14 to 9′)

WOD 2/3/14

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

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