WOD 6/6/13
Deadlift 5,5,3,3,3 Then- 4 Rounds: 7x HSPU 7x Hang Power Clean 200m
WOD 5/16/13
3 Rounds- 10x HSPU 400m Rest 2 minutes 3 Rounds- 30 Sit ups 200m
WOD 5/7/13
Part 1: Back Squat 1,1,1,1,1,1,1 Part 2: AMRAP 12 minutes: 5x HSPU 7x TTB 9x KBS 11x Hollow Rock
WOD 4/10/13
Part 1: Deadlift 5,4,3,2,1 Part 2: 2 Rounds- 600m Run or Row 12x Bodyweight Deadlift 21x Box Jump 12x HSPU
WOD 3/11/13
2 ROUNDS: 200m Run 15x HSPU or 15′ HS Walk 400m 50 Sit ups 200m 15x Thrusters
WOD 2/28/13
5x Deadlift/15x Box jump 4x Deadlift/12x Box Jump 3x Deadlift/9x Box Jump 2x Deadlift/6x Box Jump 1x Deadlift/3x Box Jump REST 2 MINUTES 10x HSPU 2x Shuttle Run 8x HSPU 4x Shuttle Run 6x HSPU 6x Shuttle Run 4x HSPU 8x Shuttle Run 2x HSPU
WOD 2/7/13
Cash in: 400m run/15x HSPU 5 Rounds- 5x Power Snatch 30x Double Under Cash out: 15x HSPU/400m run
WOD 1/19/13
400m Run 4x[7 HSPU, 14 Box Jump] 800m Run 4x [7 HSPU, 14 Box Jump] 400m Run
WOD 1/10/13
Deadlift 5×5 (at 80%) Then: 10 HSPU/20 Box Jumps 9 HSPU/18 Box Jumps 8 HSPU/16 Box Jumps continue until 1 HSPU/2 Box Jumps
WOD 1/2/13
3 Rounds: Block Loop 3x[7 dips, 11 HSPU, 15 Box Jumps]
WOD 12/26/12
Part 1: 3 Rounds- 8x Deadlift (275/185) 8x HSPU Rest 1 minute Part 2: 3 Rounds- 6 Power Cleans (185/135) 6 HSPU Rest 1 minute Part 3: 3 Rounds- 4x Hang Cluster (squat clean thruster) 135/95 4x HSPU
WOD 12/18/12
“Spidey Skills” 400m Run 18 HSPU/18 TTB 400m Run 15 HSPU/15 TTB 200m Run 12 HSPU/ 12 TTB 200m Run 9 HSPU/ 9 TTB 200m 6 HSPU/ 6 TTB 400m 3 HSPU/ 3 TTB 400m Run
WOD 12/13/12
5 Rounds: 7x Deadlift (275/185) 30x Squats 7x HSPU
WOD 12/06/12
400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run
WOD 11/13/12
3 Sets of 5 xDeadlift then: 3 Rounds: 200m 10x Handstand Push up 30 Box Jumps
WOD 11/8/12
21-15-9 Deadlift, HSPU, Ring Row 400m Run after each trio
WOD 10/29/12
Jerk 5,4,3,2,1 Then: 21 KBS/7 HSPU 18 KBS, 6 HSPU 15 KBS/5 HSPU 12 KBS/ 4 HSPU 9 KBS/3 HSPU 6 KBS/2 HSPU 3 KBS/1 HSPU ***100m run after each set
WOD 10/26/12
300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run
WOD 9/10/12
AMRAP 12 Minutes: 5x Deadlift (85-90%) 5 HSPU Driveway Run
WOD 7/23/12
Push Jerk 3×3 Then: “Simple Sugar” 15,12,9,6,3 HSPU 300m Run in between each set
