WOD 1/21/15

AMRAP 16 mins- 3x CTB Pull ups 3x TTB 5x Thruster 20x DU

WOD 1/13/15

Part 1:  OTM 10 mins- 1 Power Snatch, 1 Hang Power Snatch Part 2:  AMRAP 5 mins- 10x Power Snatch 15x Burpees REST 3 MINS AMRAP 5 mins- 15x Shoulder to Overhead 30x DU

WOD 1/5/14

8 sets:  2x Back Squat @85% rest 45 sec WOD:  AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s

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 12/22/14

5 Rounds- 50x DU 20x TTB Driveway Overhead Plate Carry 400m Run

WOD 12/18/14

Back Squat 5,5,5,5,5 WOD:  12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds

WOD 12/13/14

AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 12/2/14

Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

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 10/25/14

AMRAP 10 mins- 10x Power Snatch 200m Run REST 2 MINS AMRAP 10 mins- 15x Push Ups 40x DU

WOD 10/14/14

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

WOD 9/25/14

Front Squats 3,3,3,3,3,3,3 WOD:  4 ROUNDS- 25x KBS 50x DU

WOD 9/20/14

100 Double Unders 21-15-9 SDHP 42-30-18 Situps 100 Double Unders

WOD 8/30/14

AMRAP 20 minutes: 5x HSPU 10x KBS 15x DU

WOD 8/14/14

Front Squat 3,3,3,3,3 WOD:  4 ROUNDS- 50x Double Unders 50x Sit ups

WOD 8/6/14

OTM 20 Minutes: Evens- 20 KBS Odds- 30x DU

WOD 7/27/14

5 Rounds: 3x Hang Power Snatch 25x DU 6x OHS 25x DU

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 7/16/14

Deadlift 3,3,3,3,3 WOD:  AMRAP 10 mins- 5x KBS/10x DU 10x KBS/20x DU 15x KBS/ 30x DU Continue climbing as high as possible.

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

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