WOD 12/10/13

PART 1:  (Completed in teams of 2, each working 1 skill then switching) AMRAP 5 mins: 3x Deadlift Max rep Double Unders PART 2:  (Completed in teams of 2, each working 1 skill then switching) AMRAP 5 mins: 7x TTB Max Rep Hollow Rocks

WOD 11/21/13

Deadlift 3,3,3,2,2,1,1 WOD:  4 Rounds- 10x Dips 20x Box Jumps 30x Double Unders

WOD 11/14/13

Back Squat 3,3,3,3,3 WOD:  6 ROUNDS: 7X OHS 25X DU Cash out:  Tabata Hollow Rock

WOD 10/8/13

Push Press 5×5 50,40,30,20,10 Du 10,8,6,4,2 Press 200m Run after each pair

WOD 9/30/13

“Bull” (completed in teams of 2, 1 working at a time) 2 Rounds: 200x DU 50x OHS 50x Pull ups 1 Mile Run

WOD 9/19/13

Front Squat 3,3,3,3,3 WOD: 50x Wallball/ 100x Double Unders 40x Wallball/ 80x Double Unders 30x Wallball/ 60x Double Unders

WOD 9/11/13

Deadlift 5×5 WOD: 21x Deadlift/ 63x DU 18x Deadlift/ 54x DU 15x Deadlift/ 30x DU 12x Deadlift/ 24x DU 9x Deadlift/ 18x DU

WOD 7/16/13

Jerk 5×5 WOD: 400m 20x Press 50x DU 20x Push Press 50x DU 20x Push Jerk 400m

WOD 7/2/13

Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

WOD 6/18/13

Back Squat 5×5 Then: 50 DU/25 Pull ups 200m 50 DU/20 Pull ups 200m 50 DU/15 Pull ups 200m

WOD 6/12/13

400m Run 21x Medball Clean/42x DU 15x Medball Clean/30x DU 9x Medball Clean/18x DU 200m Run 9x Medball Clean/18x DU 15x Medball Clean/30x DU 21x Medball Clean/42x DU 400m Run

WOD 4/29/13

5 Sets of 3x Deadlift (90%) Then: 50x DU/25x Medball Clean 40x DU/20x Medball Clean 30x DU/15x Medball Clean 20x DU/10x Medball Clean 10x DU/5x Medball Clean

WOD 3/20/13

Cash in:  400m Run 4 Rounds of: 10 Dips 20 Iso Abs to Plank 30 Double Unders Cash out:  400m Run

WOD 3/13/13

50 Double Unders/10 Hang Power Cleans/ 5 Muscle Ups ( sub=2x Pull up & Dip) 40 Double Unders/8 Hang Power Cleans/4 Muscle Ups 30 Double Unders/6 Hang Power Cleans/3 Muscle Ups 20 Double Unders/4 Hang Power Cleans/2 Muscle Ups 10 Double Unders/2 Hang Power Cleans/1 Muscle Up

WOD 3/7/13

4x[5 Dips, 10 Pistols, 20 DU's] 800m 4x[ 5 Dips, 10 Pistols, 20 DU's]

WOD 8/30/2010

4 Rounds: 90 sec. Max OHS (95/65) 60 sec. Rest 90 sec. Max Sit-ups 60 sec. Rest 90 sec. Double Unders 60 sec. Rest

WOD 8/17/2010

“A Swingin’ Run” 15 KBS  /  15 DU Block Run 20 KBS  /  20 DU 400m Run 25 KBS  /  25 DU Fire Hydrant Run 30 KBS  /  30 DU