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

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

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