WOD 3/1/15
AMRAP 12 mins- 3 Front Squats/20 DU 6 FS/25 DU 9 FS/30 DU 12 FS/35 DU Continue increasing FS by 3 and DU by 5 each round
WOD 2/2/15
Build up to a 3RM Push Press WOD: AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x DU
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
