WOD 1/6/11

3 sets of: 3x Hang Power Snatch 3x Snatch Deadlift 3x Snatch Balance 2x OHS OR…5 rounds of 10x Squat Snatch 20 HKTE

WOD 12/18/10

“Filthy 50″ 50 Box Jumps 50 Jumping Pull-ups 50 KBS 50 Walking Lunge Steps 50 HKTE 50 Push Presses 50 Back Extensions 50 Wallballs 50 Burpees 50 Double Unders

WOD 12/6/10

21-18-15-12-9 Power Snatch (115/80) WallBalls HKTE

WOD 10/23/10

In teams of 2, 6 rounds of: 7x DB or KB Snatch (R&L) 14 Lateral Hurdle Jumps 21 HKTE While one partner completes a round, the “off” partner does continuous overhead walking lunges

WOD 9/27/2010

25 Walking Lunges 20 Pull-ups 50 Box Jumps (20″) 25 Ring Dips 20 HKTE 30 KBS (2 pood) 30 Sit-ups 20 DB Hang Squat Cleans (35#) 20 Back Extensions 30 Wall Balls 3 Rope Climbs

WOD 9/15/10

“The Seven” 7 rounds of: 7 HSPU 7 Thrusters 7 HKTE 7 Deadlifts 7 Burpees 7 KBS 7 Pull-ups 40 min cap.