WOD 4/9/14

OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 3/3/14

“Naughty Nancy” 4 Rounds: 25x OHS (140/95) 600m Run

WOD 2/27/14

Open WOD 11.4 AMRAP 10 mins: 60x Bar Facing Burpees 30x OHS (120/90) 10x Muscle Up

WOD 2/20/14

AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 200m Run

WOD 2/12/14

Back Squat 3,3,3,3,3 WOD:  5 ROUNDS- 5x OHS 200m Run 10x Box Jump

WOD 2/6/14

Part 1- OTM 10 mins: 1x Power Snatch 1x Hang Squat Snatch 1x OHS Part 2- 1 Mile Run

WOD 1/21/14

Back Squat 10, 10,10 WOD:  AMRAP 12- 7x OHS 7x Bar Facing Burpees Driveway Sprint

WOD 1/18/14

AMRAP 10 minutes: 1x Power Snatch 1x Squat Snatch 1x OHS 20x Double Unders

WOD 12/23/13

800m 3 Rounds: 15x Shoulder to Overhead 15x Box Jump 15x Overhead Squat 800m

WOD 11/25/13

“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/14/13

Back Squat 3,3,3,3,3 WOD:  6 ROUNDS: 7X OHS 25X DU Cash out:  Tabata Hollow Rock

WOD 11/2/13

5 Rounds: 10x OHS 20x Lateral Hurdle Jumps 10x Hand Release Push ups 400m

WOD 10/10/13

Back Squat 5×5 WOD: 18-15-12-9 HSPU, OHS, Box Jump

WOD 9/30/13

“Bull” (completed in teams of 2, 1 working at a time) 2 Rounds: 200x DU 50x OHS 50x Pull ups 1 Mile Run

WOD 9/9/13

Front Squat 5×5 WOD:  AMRAP 15 5x OHS 7x Back Extension 9x Sit up 200m Run

WOD 8/13/13

Part 1: OTM 10 minutes: 1x Power Snatch, 2x OHS Part 2: AMRAP 6 mins: 7x Barbell Push ups 14x Lateral Barbell jumps

WOD 7/25/13

Front Squat 3,3,3,3,3 WOD:  AMRAP 15 Minutes Max rep OHS 200m Run

WOD 7/1/13

Back Squat 5,4,3,2,1 WOD: 20x OHS 800m Run or Row 20x Barbell Burpees

WOD 6/22/13

5 Rounds- 15x OHS 10x TTB 400m Run or Row

WOD 6/8/13

800m Run or Row 21-15-9 OHS Push Ups 800m Run or Row

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