WOD 6/8/13

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

WOD 5/29/13

“Nancy” 5 Rounds: 400m 15x OHS (95/65)

WOD 5/15/13

200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 5/2/13

5 Sets of 3 Back Squats (90%) Then:  3 Rounds- 15x OHS 400m Run

WOD 4/13/13

5 Rounds: 3x Power Snatch 7x OHS 9x Lateral Hurdle Jumps 200m Run

WOD 4/1/13

18x Overhead Squat/ Barbell Burpee 300m Run 15x OHS/ Barbell Burpee 300m Run 12x OHS/ Barbell Burpee 300m Run 9x OHS/ Barbell Burpee 300m Run 6x OHS/ Barbell Burpee 300m Run 3x OHS/ Barbell Burpee

WOD 3/19/13

10 Rounds: 5x Overhead Squat 200m Run

WOD 3/5/13

PART 1: 12, 9, 6, 3 Power Snatch/Burpee Rest 1 minute PART 2: 12, 9, 6, 3 OHS 200m Run after each rep set

WOD 2/20/13

On the Minute 20 Minutes: Evens:  5x OHS Odds:  30x Double Under

WOD 1/23/13

Part 1:  OTM 8 minutes- 2x Hang Power Snatch Part 2:  AMRAP 10 minutes- Max reps OHS 200m Run

WOD 1/14/13

5 Sets of 3x OHS Then: 3x[3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 2x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m 1x [3x Power Snatch/5x OHS/7x Barbell Burpee] 400m

WOD 1/5/13

OTM (on the minute) 10 Minutes: 2x Power Snatch 20x Double Under Rest 3 Minutes 4 Rounds: 10x OHS 5x Broad Jump Fire Hydrant run (150m)

WOD 12/17/12

Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 11/29/12

10,9,8…1 OHS 5 Pullups/200m run after each set

WOD 11/6/12

2x Power Snatch On the Minute, 10 Minutes Then 5 Rounds of: 10x OHS Dot drill/Sprint

WOD 10/22/12

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 10/3/12

3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under 800m Run or Row 3 Rounds of: 5x Hang Power Snatch 10x OHS 15x Double Under

WOD 9/1/12

5 Rounds: 10 Hang Power Snatches 10 OHS 30 Double Unders

WOD 8/1/12

Back Squat 5,3,1 Then: 50 x OHS (105/75) 400m Run each rest

WOD 7/10/12

“Bit O’ Bull” 200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

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