WOD 1/27/15

Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 12/31/14

“Loredo” 6 Rounds- 24 Squats 24 Push Ups 24 Lunges 400m Run

WOD 12/15/14

Front Rack Walking Lunges 5×5 WOD:  3 Rounds- 12x TTB 6x Power Clean 400m Run

WOD 12/9/14

Front Rack Walking Lunge 5,5,5 (each leg) WOD:  AMRAP 14 mins- 3x Power Clean 3x KBS 6x TTB

WOD 12/2/14

Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

WOD 11/17/14

Part 1:  OTM 10 minutes- 1x  Power Clean 2x  Hang Power Clean Part 2:  4 Rounds- 50x DU 20x Overhead Walking Lunges

WOD 9/1/14

Teams of 2, working together on all except lunges: 15x Partner Deadlift 20x KB Pass Thru Lunges 25x High Five Burpees 30x Hanging Hip Touches 200m Barbell Carry 800m Run 200m  Barbell Carry 30x Hanging Hip Touches 25x High Five Burpees 20x KB Pass Thru Lunges 15x Partner Deadlifts

WOD 8/2/14

3 Rounds- 30x Overhead Lunges 800m Run

WOD 6/21/14

In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean

WOD 6/14/14

1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

WOD 4/21/14

Deadlift 3,3,3,3,3 WOD: 21x Overhead Walking Lunge (45/25) 200m 21x TTB 200m 15x OWL 200m 15x TTB 200m 9x OWL 200m 9x TTB 200m

WOD 2/1/14

400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run

WOD 11/9/13

800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 9/23/13

Jerk 1,1,1,1,1,1,1 WOD:  4 Rounds 8x Hang Power Clean 8x Front Rack Lunge (each leg) 200m Run

WOD 9/5/13

AMRAP  20 minutes: 6x Pull up 8x Medball Clean 10x Overhead Walking Lunges Shuttle Run

WOD 8/5/13

“Chuckles” AMRAP 5 mins: 15x KBS 15x Sit up rest 2 minutes AMRAP 4 mins: Max rep double unders rest 2 minutes AMRAP 5 mins: 10x Plate Burpees 12x Overhead Walking Lunges

WOD 7/30/13

Jerk 5,4,3,2,1 WOD:  AMRAP 15 Minutes 7x Push Jerk 14x Barbell Lunges 28x Double Unders

WOD 4/27/13

40x Overhead Walking Lunges (OWL) 200m 10x Dips 1x Sled Pull or Prowler Push 30x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 20x OWL 200m 10x Dips 1x Sled Pull or Prowler Push 10x OWL 200m 10x Dips 1x Sled Pull or Prowler Push

WOD 4/4/13

50x KBS 40x Overhead Walking Lunges 30x Box Jumps 20x Pull ups 800m Run or Row 20x Pull ups 30x Box Jumps 40x Overhead Walking Lunges 50x KBS

WOD 3/23/13

5 Rounds: 400m Run 10x Pushups 20 Walking Lunges 30 Quick Jumps 8am Class ONLY!

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