WOD 12/9/13

Front Squat 3,3,3,3,3 WOD:  10,9,8…1 Hang Squat Clean Hand Release Push Ups

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 11/20/13

PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 11/13/13

Jerk 3,3,3,3,3 WOD:  AMRAP 10 minutes 5x Deadlift 4x Hang Power Clean 3x Shoulder to Overhead

WOD 11/4/13

Front Squat 5×5 WOD: 400m run 21-15-9  Squat Clean, HSPU 400m run

WOD 10/28/13

PART 1:  AMRAP 10 mins 5x HSPU Max Rep Squat Clean PART 2:  AMRAP 8 mins 5x Push Press 7x Hollow Rock Driveway Sprint

WOD 10/22/13

30 Rounds: 5x Wallballs 3x Push up 1x Power Clean

WOD 10/17/13

Clean 2,2,2,2,1,1 WOD:  4 Rounds- 10x Box Jump Burpee 10x TTB 400m Run

WOD 10/7/13

Spend 15 minutes building to a heavy or 1RM Clean WOD: 1,2,3…10 Deadlift Driveway Sprint after odds 1 Round of “Cindy” after evens

WOD 9/23/13

Jerk 1,1,1,1,1,1,1 WOD:  4 Rounds 8x Hang Power Clean 8x Front Rack Lunge (each leg) 200m Run

WOD 9/12/13

Jerk 5×5 WOD:  AMRAP 15 mins: 3x Power Clean 3 Rounds of “Cindy” [5 Pull ups, 10 Push ups, 15 Squats]

WOD 9/2/13

Hotshots 19 6 ROUNDS: 30 Air Squats 19 Power Cleans 7 Strict Pull ups 400m Run 8am and 9am classes today ONLY!

WOD 8/29/13

Push Press 1,1,1,1,1,1,1 WOD:  AMRAP 15 mins: 3x Hang Power Clean 6x Hang Squat Clean Driveway Sprint

WOD 8/21/13

In teams of 2, 1 partner working at a time: 1 mile Run 30x Power Clean and Shoulder to Overhead 800m Run 30x Power Clean and Shoulder to Overhead 1 Mile Run

WOD 8/6/13

Part 1:  Build up to Max Clean in 15 mins Part 2:  5 Rounds- 5x Squat Clean 300m Run

WOD 8/1/13

Deadlift 5,4,3,2,1 WOD:  4 Rounds 7x Deadlift 5x Hang Power Cleans 3x Anyway Shoulder to Overhead 200m Run

WOD 7/22/13

 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

WOD 7/15/13

Front Squat 5×5 WOD: 5 Rounds- 7x Squat Clean 10x Barbell Burpees

WOD 7/7/13

Part 1:  OTM 10 minutes- 2x Power Snatch Part 2: 21-15-9 Power Clean, Dips 200m Run after each set

WOD 7/2/13

Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

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