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
WOD 7/18/12
800m Run or Row 10 HSPU 20 KBS 30 TTB 40 Overhead Walking Lunges (45/25) 400m Run or Row 40 Overhead Walking Lunges 30 TTB 20 KBS 10 HSPU 800m Run or Row
WOD 6/25/12
Deadlift 3×3 Then: 400m Run or Row 50 Air Squats 10 Box Jumps 5 HSPU 40 Air Squats 10 Box Jumps 5 HSPU 30 Air Squats 10 Box Jumps 5 HSPU 400m Run or Row
WOD 6/6/12
Front Squat 5,3,1 Then AMRAP 15 min: Driveway Medball carry 5 HSPU 10 Walking Lunges 15 Double Unders
WOD 5/16/12
“Chick Fight aka Diane vs. Nicole” 21 Deadlifts (225/185) 21 HSPU 400m Run Max rep pull ups 15 Deadlifts 15 HSPU 400m Run Max rep Pull ups 9 Deadlifts 9 HSPU 400m run Max rep pull ups
WOD 5/7/12
Deadlift 5,3,1 400m 4 Rounds of: 3 HSPU 6 Clusters 9 Box jumps 200m
WOD 4/19/12
500m Row 10 Rounds of : 5 HSPU 10 Pistols (5/5) 500m Row
WOD 4/9/12
Push Press 1,1,1,1,1,1,1 2 Rounds of: 5 HSPU 10 TTB 15 KBS 20 Box Jumps 25 Double Unders
WOD 3/26/12
Deadlift 5×5 Then: 3 Rounds: 7 CTB Pullups 400m Run 7 HSPU rest 1 minute
WOD 3/22/12
3 Rounds: 1 Block Loop 10 Hang Power Cleans 5 HSPU
WOD 3/15/12
8 Rounds: 8 HSPU 8 Box Jumps 8 KBS 8 Pull ups Driveway Sprint
WOD 2/21/12
3 Rounds: 800m run 30 Box Jumps 15 HSPU
WOD 2/13/12
10 Rounds: 3 HSPU 6 Deadlifts (225/155) 12 Pull ups 24 Double Unders
WOD 2/1/12
8 Rounds: 5 HSPU 10 Air Squats 5 Pull Ups 10 Sit ups Driveway Run
WOD 1/17/12
5 Rounds: 10 Deadlift (155/105) 400m Run Cash out (tweakers): 25 HSPU 25 GHD Sit ups 25 GHD Back extensions
WOD 1/3/11
4 rounds of: 200m Run 7 CTB Pull ups 7 KBS 7 HSPU Then: Deadlift 3,3,3,3,3
WOD 12/28/11
4 Rounds: 40 Overhead lunges (45/25) 30 Box Jumps 20 Dead Animal Crunches 10 HSPU 200m Run or row
