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
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
