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WOD 9/9/13

September 8, 2013 by  
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Front Squat 5×5 WOD:  AMRAP 15 5x OHS 7x Back Extension 9x Sit up 200m Run

WOD 8/13/13

August 12, 2013 by  
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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

July 24, 2013 by  
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Front Squat 3,3,3,3,3 WOD:  AMRAP 15 Minutes Max rep OHS 200m Run

WOD 7/1/13

June 30, 2013 by  
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Back Squat 5,4,3,2,1 WOD: 20x OHS 800m Run or Row 20x Barbell Burpees

WOD 6/22/13

June 21, 2013 by  
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5 Rounds- 15x OHS 10x TTB 400m Run or Row

WOD 6/8/13

June 7, 2013 by  
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800m Run or Row 21-15-9 OHS Push Ups 800m Run or Row

WOD 5/29/13

May 28, 2013 by  
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“Nancy” 5 Rounds: 400m 15x OHS (95/65)

WOD 5/15/13

May 14, 2013 by  
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200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 5/2/13

May 1, 2013 by  
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5 Sets of 3 Back Squats (90%) Then:  3 Rounds- 15x OHS 400m Run

WOD 4/13/13

April 12, 2013 by  
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5 Rounds: 3x Power Snatch 7x OHS 9x Lateral Hurdle Jumps 200m Run

WOD 4/1/13

March 31, 2013 by  
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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

March 18, 2013 by  
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10 Rounds: 5x Overhead Squat 200m Run

WOD 3/5/13

March 4, 2013 by  
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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

February 19, 2013 by  
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On the Minute 20 Minutes: Evens:  5x OHS Odds:  30x Double Under

WOD 1/23/13

January 22, 2013 by  
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Part 1:  OTM 8 minutes- 2x Hang Power Snatch Part 2:  AMRAP 10 minutes- Max reps OHS 200m Run

WOD 1/14/13

January 13, 2013 by  
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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

January 4, 2013 by  
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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

December 16, 2012 by  
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Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 11/29/12

November 28, 2012 by  
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10,9,8…1 OHS 5 Pullups/200m run after each set

WOD 11/6/12

November 5, 2012 by  
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2x Power Snatch On the Minute, 10 Minutes Then 5 Rounds of: 10x OHS Dot drill/Sprint

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