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

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

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