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

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

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