WOD 1/27/15

Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/20/15

Part 1:  OTM 10 mins- 1 Power Clean, 1 Hang Power Clean WOD:  15,12,9,6,3 Deadlift 200m Run after each set

WOD 1/11/15

Part 1:  OTM 10 mins- 1x Power Clean + 1x Hang Power Clean Part 2:  8 Sets- 2x Front Squat 45 sec rest Part 3:  21-15-9 Hang Squat Clean Dips

WOD 1/8/15

10,9.8…1 Clean and Jerk Driveway Sprint after each set

WOD 1/6/15

Part 1: 8 Rounds- 1-5 L Pull ups Rest 20 sec 5-10 Ring Dips Rest 20 sec Part 2:  AMRAP 4 mins- 10x Power Clean 10x Burpee Rest 4 mins AMRAP 4 mins: 10x Power Snatch 10x TTB

WOD 1/3/15

Part 1:  OTM 6 mins- 1x Power Clean 1x Hang Power Clean 1x Front Squat Part 2:  AMRAP 10 mins- 10x Box Jumps 10x Push Jerk 10x TTB

WOD 12/29/14

Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

WOD 12/15/14

Front Rack Walking Lunges 5×5 WOD:  3 Rounds- 12x TTB 6x Power Clean 400m Run

WOD 12/9/14

Front Rack Walking Lunge 5,5,5 (each leg) WOD:  AMRAP 14 mins- 3x Power Clean 3x KBS 6x TTB

WOD 12/4/14

Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 11/30/14

“Nasty Girls” 3 Rounds- 50x Air Squats 7x Muscle Up 10x Power Clean (135/95)

WOD 11/17/14

Part 1:  OTM 10 minutes- 1x  Power Clean 2x  Hang Power Clean Part 2:  4 Rounds- 50x DU 20x Overhead Walking Lunges

WOD 11/11/14

“Badger” 3 Rounds- 30x Squat Clean (95/65) 30x Pull ups 800m Run

WOD 10/21/14

2x Power Clean/ 2 Touch Shuttle Run 4x Power Clean/ 4 Touch Shuttle Run 6x Power Clean/ 6 Touch Shuttle Run 8x Power Clean/ 8 Touch Shuttle Run 10x Power Clean/ 10 Touch Shuttle Run 12x Power Clean/12 Touch Shuttle Run

WOD 10/14/14

Jerk 5×5 WOD:  5 ROUNDS- 5x Clean and Jerk (135/95) 25x Double Unders

WOD 10/5/14

OTM 10 minutes: 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean REST 3 minutes AMRAP 10 minutes: 10x Box jump 10x Medball Clean

WOD 9/22/14

Clean 2,2,2,2,2,2,2 WOD: 800m Run or Row 75 Wallballs 800m Run or Row

WOD 9/17/14

OTM 20 MInutes: Evens- 3x Power Clean Odds- Driveway Sprint

WOD 9/14/14

Part 1: AMRAP 8 minutes: 3x Hang Power Clean 4x Hang Squat Clean 5x Front Squat Part 2: AMRAP 4 minutes: 5 Wallballs 5 Push ups

WOD 9/11/14

Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean

Next Page »