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

WOD 1/15/14

Teams of 2, 1 working at a time: 60x Power Clean 800m Run 60x Front Squat 800m run 60x Squat Clean

WOD 1/8/14

AMRAP 5 mins: 30x Clean Rest 5 mins AMRAP 5 mins: 30x Clean Rest 5 mins AMRAP 5 mins: 30x Clean Load descends with each Set

WOD 1/2/14

Part 1: Clean 2,2,2,2,2,2,2 Part 2:  AMRAP 12mins- 8x Wallball 4x Power Clean

WOD 12/26/13

AMRAP 15 mins: 10x Clean and Jerk 30x Double Unders REST 3 MINUTES 1000m Run or Row

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!

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