WOD 7/14/16

July 13, 2016 by  
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21-18-15-12-9-6-3 Dumbbell Jerk 300m Run after each set

WOD 7/9/16

July 8, 2016 by  
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AMRAP 15 mins: 3x Jerk 5x Pull ups 15x Box Jump

WOD 6/27/16

June 26, 2016 by  
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15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Rest 1 minute 15x Clean and Jerk Increase load with each set

WOD 6/20/16

June 19, 2016 by  
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Part 1:  OTM 10 minutes: 2x Power Clean + 1x Jerk Part 2:  AMRAP 15 mins: Driveway Farmers Carry 15x Push Ups Driveway Run

WOD 6/14/16

June 13, 2016 by  
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Press 1,1,1,1,1 Push Press 3,3,3,3,3 Push Jerk 5,5,5,5,5

WOD 5/28/16

May 27, 2016 by  
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5 Rounds: 5x Jerk 10x Pull ups 20x Front Rack Walking Lunge 300m Run

WOD 5/12/16

May 11, 2016 by  
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E2MOM- 12 minutes: 0:00-2:00 1x Squat Clean/5x Jerk 2:00-4:00 2x Squat Clean/4x Jerk 4:00-6:00 3x Squat Clean/3x Jerk 6:00-8:00 4x Squat Clean/2x Jerk 8:00-10:00 5x Squat Clean/1x Jerk 10:00-12:00 6x Squat Clean Cash Out:  1600m Run or Row

WOD 4/21/16

April 20, 2016 by  
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Jerk 5×5 Then:  5 Rounds- 5x Muscle Up/200m Run Metcon Only: AMRAP 20 mins- 5x Push Jerk 7x Dips 12x Leg Lifts 200m Run

WOD 4/12/16

April 11, 2016 by  
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5 Rounds: 400m Run 15x DB Push Jerk

WOD 3/14/16

March 13, 2016 by  
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Jerk 3,3,3,3,3,3 Then:  3 Rounds- 10x Pistols 10x Dips 20x DU 200m Metcon Only Option: 6 Rounds- 10x Jerk 10x Pistol 10x Dip 20x DU 200m

WOD 2/23/16

February 22, 2016 by  
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1600m Run or Row 20x Press 800m Run or Row 25x Push Press 400m Run or Row 30x Push Jerk

WOD 2/20/16

February 19, 2016 by  
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AMRAP 20 mins: 5x Pull ups 10x DB Push Jerk 15x Air Squat

WOD 2/9/16

February 9, 2016 by  
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9x Muscle Up 21x Jerk 7x MU 15x Jerk 5x MU 9x Jerk Cash out:  Tabata Hollow

WOD 2/3/16

February 2, 2016 by  
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Jerk 5×5 (80%) Then:  AMRAP 10 mins- 5x Press 10x Pull ups 15x Box Jump METCON ONLY OPTION: 5 Rounds- 5x Press 5x Jerk 10x Pull ups 20x Box Jump 300m Row

WOD 1/10/16

January 9, 2016 by  
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50, 40, 30, 20, 10 DU’s and Sit ups 7x Jerk after each set

WOD 12/29/15

December 28, 2015 by  
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Jerk 3,3,3,3,3 (80%) Then-  AMRAP 10 mins: Driveway Sprint/3 Hand Release Push Ups DW Sprint/ 6 HRPU DW Sprint/ 9 HRPU Continuing climbing, increasing by 3’s

WOD 12/24/15

December 23, 2015 by  
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12 Days of Christmas 1(oo)m Run 2 Muscle Ups 3 Jerks 4 Front Squats 5 Power Cleans 6 TTB 7 Burpees 8 Lunges 9 Pull ups 10 Wallballs 11 Hollow Rocks 12(oo)m Row or Run

WOD 12/20/15

December 19, 2015 by  
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6 Rounds: 5x HSPU 10x Clean and Jerk 15x Wallballs

WOD 12/8/15

December 7, 2015 by  
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10,9,8…1 Clean and Jerk 10x Pull ups After Evens 200m Run or 250m Row after Odds

WOD 11/25/15

November 24, 2015 by  
Filed under Workouts

“The Broomstick Mile”

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