WOD 1/11/15

Part 1:  OTM 11 mins- 1x MU Part 2:  8 Rounds- 5-10 Ring Rows rest 20 sec Part 3:  AMRAP 12 mins- 5x KBS 5x HSPU Driveway Sprint

WOD 1/4/15

Part 1:  OTM 10 mins: 1x MU Part 2:  7 rounds- 5-10 Ring Rows rest 20 sec 20 sec Handstand Hold rest 20 sec Part 3:  14 Rounds- 3x Thruster Sled Pull

WOD 12/13/14

AMRAP 10 mins: 2x Muscle Up or 1x Rope Climb 7x Overhead Squat 20x DU

WOD 12/11/14

Part 1:  8 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Perfect Push ups rest 20 sec Part 2:  12 Rounds- 5x Box Jumps Driveway Sled Pull

WOD 12/3/14

Part 1: OTM 10 mins: 1x Muscle Up Part 2:  AMRAP 8 mins: 15x Box Jumps 12x Push Press 9x TTB or DAC

WOD 11/30/14

“Nasty Girls” 3 Rounds- 50x Air Squats 7x Muscle Up 10x Power Clean (135/95)

WOD 11/19/14

10 Rounds- 3x Deadlift 5x MU 7x Broad Jumps

WOD 11/5/14

50x KBS 40x Box Jump 30x Hand Release Push Up 20x TTB 10x Muscle Up 20x TTB 30x Hand Release Push Up 40x Box Jump 50x KBS

WOD 9/21/14

In Teams of 2, 1 working at a time: AMRAP 20 minutes- 800m Run 30x Hang Power Snatch 20x OHS 10x MU

WOD 9/10/14

800m Run 30x Box Jump 2x Muscle Up 400m Run 20x Box Jump 4x Muscle Up 400m Run 10x Box Jump 6x Muscle Up 800m Run

WOD 8/7/14

Teams of 2: 3 Rounds- 1000m Medball Carry 10x Muscle Ups 100x Air Squats

WOD 9/3/13

AMRAP 20: 5x HSPU 15x Box Jump 200m Run Choice of 1:  Prowler push, rope climb, MU, 3x Tire Flip, Salmon ladder