WOD 1/11/15

Part 1:  OTM 10 mins- 1x Power Clean + 1x Hang Power Clean Part 2:  8 Sets- 2x Front Squat 45 sec rest Part 3:  21-15-9 Hang Squat Clean Dips

WOD 1/3/15

Part 1:  OTM 6 mins- 1x Power Clean 1x Hang Power Clean 1x Front Squat Part 2:  AMRAP 10 mins- 10x Box Jumps 10x Push Jerk 10x TTB

WOD 9/30/14

Front Squat 3,3,3,2,2,1,1+ WOD: 15,12,9,6,3 OHS TTB

WOD 9/25/14

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

WOD 8/18/14

Front Squat 3,3,3,2,2,1 WOD: 21-15-9 Squat Clean Burpees

WOD 8/14/14

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

WOD 8/4/14

Front Squat 5×5 WOD:  AMRAP 12 minutes: 5x Hang Power Clean 4x Front Squat 9x Box Jump

WOD 7/10/14

15x Front Squat 30x Box Jump 50x Pull ups 30x Box Jump 15x Front Squat 5x CLEAN & STO AFTER EA. MOVT SET

WOD 6/23/14

Front Squat 5,4,3,2,1 WOD:  AMRAP 15 mins- 1x Power Clean 3x Hang Squat Clean 5x Front Squat Driveway Sprint

WOD 5/5/14

21, 15, 9, 6, 3 Strict HSPU Front Squat (195/135) Burpees

WOD 4/22/14

Part 1:  OTM 10: 1 Power Clean, 1 Hang Power Clean, 1 Front Squat Part 2:  ”The Chief” 5 sets, 3 min on, 1 min rest (max reps): 3x Power Clean (135/95) 6x Push Up 9x Air Squat

WOD 3/12/14

Part 1:  Back Squat 5×5 Part 2:  10,8,6,4,2 Front Squat Pull ups Lateral Hurdle Jumps 200m run after each trio

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 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 12/28/13

800m Run 50x Front Squat 50x Push Up 800m 35x Front Squat 35x Push up 800m 20x Front Squat 20x Push Up

WOD 12/17/13

Front Squat 3,3,2,2,2,1 WOD:  AMRAP 8 mins 20x KBS 25 yard Farmer Carry 20x Goblet Squat 25 yard Farmer Carry

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 11/18/13

Back Squat 3,3,3,2,2,1,1 WOD:  5 ROUNDS- 10x Front Squat (unbroken) 10x TTB 200m Run

WOD 11/4/13

Front Squat 5×5 WOD: 400m run 21-15-9  Squat Clean, HSPU 400m run

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