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
WOD 12/24/11
“12 Days of Christmas Redux” 1 Burpee 2(oo)m Run or row 3 dips 4 Pull ups 5 Box Jumps 6 Wallballs 7 KBS 8 Double Unders 9 TTB 10 Squats 11 Back Extensions 12 HSPU Class at 8am and 9am ONLY!
WOD 12/20/11
800m 7 Rounds: 3x Deadlift 4x HSPU 800m
WOD 12/7/11
800m Run or Row 5 Rounds of: 7 HSPU 14 Box Jumps 28 Weighted Sit ups 800m Run or Row
WOD 11/21/11
2 rounds: 10 HSPU 15 Deadlift (65% 1RM) 20 Box Jumps 25 Pullups 30 Wallballs 35 Double Unders 400m Run
WOD 11/14/11
Deadlift 1,1,1,1,1,1,1 Then: 4 rounds of- 8 HSPU 16 Box Jumps 200m
WOD 11/2/11
10 Rounds: 7 Pull ups 7 Air Squats 7 Sit ups 7 HSPU
WOD 10/24/11
10,9,8…1 HSPU Sit ups 200m run after even rounds then 5×3 Deadlift
WOD 10/11/11
4 Rounds: 6 HSPU 12 CTB Pull ups 24 DB Walking Lunges (farmers carry) then: 5×5 Push Press
