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WOD 7/22/13

July 21, 2013 by  
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 Jerk 3,3,3,3,3 WOD:  3 Rounds 10x Power Clean and Jerk 20x Box Jump

WOD 7/16/13

July 15, 2013 by  
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Jerk 5×5 WOD: 400m 20x Press 50x DU 20x Push Press 50x DU 20x Push Jerk 400m

WOD 7/2/13

July 1, 2013 by  
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Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

WOD 5/28/13

May 27, 2013 by  
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Jerk 3,3,3,3,3 Then: 400m 4x[15x Box Jump, 7x Push Press] 200m

WOD 5/21/13

May 20, 2013 by  
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Push Jerk 5×5 Then:  ”Jerky Jackie” 1000m Run or Row 50x Push Jerk (75/45) 30x Pull ups

WOD 3/18/13

March 17, 2013 by  
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3x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 2x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row 1x [5x Power Clean, 5x Front Squat, 5x Jerk, 5x Pull up] 400m Run or Row

WOD 2/25/13

February 24, 2013 by  
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4x[ 5x Push Jerk ,25x Double Under] 800m Run 4x[ 5x Push Jerk ,25x Double Under]

WOD 2/12/13

February 11, 2013 by  
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Jerk 1, 10, 1, 20, 1, 30

WOD 1/16/13

January 15, 2013 by  
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Part 1: 2x Clean, 1x Clean and Jerk (60,70,80,80,70%) Part 2: 800m Run or Row 10,8,6,4,2 Thruster CTB Pull ups 400m Run or Row

WOD 1/7/13

January 6, 2013 by  
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Part 1:  5×5 Jerk (80%) Part 2: 5x Jerk/10 CTB Pull ups 200m Run 4x Jerk/8 CTB Pull ups 200m Run 3x Jerk/6 CTB Pull ups 200m Run 2x Jerk/4 CTB Pull ups 200m run 1x Jerk/2 CTB Pull ups 200m Run

WOD 12/27/12

December 26, 2012 by  
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5 Rounds of- 50 Double Unders (100 singles) 7x Jerk (heavy) 200m

WOD 12/12/12

December 11, 2012 by  
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5,4,3,2,1 Jerk Then: 400m Run 50 Overhead Walking Lunges (45/25) 400m 40 OWL 400m 30 OWL

WOD 12/8/12

December 7, 2012 by  
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On the Minute for 20 Minutes: Odd Minutes-[3 Jerks, 2 Push Press, 1 Press] Even Minutes- 2x Driveway Sprint

WOD 12/4/12

December 3, 2012 by  
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Part 1:  4 Rounds- 5x Deadlift (70%) 10x TTB 200m run Rest 3 minutes Part 2: 5,4,3,2,1 Jerk (80%) 20 Lateral Hurdle Jumps after each set

WOD 10/29/12

October 28, 2012 by  
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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 10/22/12

October 21, 2012 by  
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3×3 Jerk Then AMRAP 15 min.: 800m run 3 Pull ups/ 3 Overhead Squats 6 Pull ups/ 6 OHS 9 Pull ups/ 9 OHS, etc…

WOD 10/16/12

October 15, 2012 by  
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Part 1: 2 Rounds of- 20 Hand Release Push ups 15 Box Jumps Rest 1 minute Part 2: 30 TTB 30 Clean and Jerks (105/75)

WOD 10/4/12

October 3, 2012 by  
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3 minute max wall balls Then with the clock still running: 2 Clean and Jerk (90%) On the minute, 5 minutes Then finish remaining wallballs to complete 150 reps

WOD 9/17/12

September 16, 2012 by  
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Jerk 5,4,3,2,1 Then- 3 Rounds of: 400m Run 15 Push Press (75/55)

WOD 8/2/12

August 1, 2012 by  
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Jerk 5,3,1 Then:  15, 12, 9, 6, 3 Jerk 50 Double Unders after each set

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