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
WOD 1/23/14
Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2: 21-15-9 Hang Squat Clean Pull ups
