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WOD 12/17/12

December 16, 2012 by  
Filed under Workouts

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  
Filed under Workouts

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

WOD 11/6/12

November 5, 2012 by  
Filed under Workouts

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

WOD 10/22/12

October 21, 2012 by  
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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

October 2, 2012 by  
Filed under Workouts

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

August 31, 2012 by  
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5 Rounds: 10 Hang Power Snatches 10 OHS 30 Double Unders

WOD 8/1/12

July 31, 2012 by  
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Back Squat 5,3,1 Then: 50 x OHS (105/75) 400m Run each rest

WOD 7/10/12

July 10, 2012 by  
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“Bit O’ Bull” 200 Double Unders 50x OHS (135/95) 50x Pull ups 1 Mile Run

WOD 6/28/12

June 27, 2012 by  
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3×3 Back Squat Then: 21-15-9 OHS TTB 200m Run after each set

WOD 6/13/12

June 12, 2012 by  
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AMRAP 20 minutes: Max Reps OHS 400m Run

WOD 5/19/12

May 18, 2012 by  
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5 Rounds: 3 Hang Power Snatch 6 Squat Snatch 9 OHS 200m

WOD 5/10/12

May 9, 2012 by  
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Back Squat 5,3,1 Then 4 rounds of: 1 Minute max Reps OHS rest 30 seconds 1 Minute Max reps Double Unders rest 30 sec  

WOD 4/7/12

April 6, 2012 by  
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Block Loop 5 Rounds of- 5xOHS 7 Dips 12 Box Jumps Block Loop

WOD 3/21/12

March 20, 2012 by  
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5 Rounds: 5 OHS 400m

WOD 3/7/12

March 6, 2012 by  
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AMRAP 15 Minutes: 1 OHS/1 Box Jump 2 OHS/2 Box Jumps 3 OHS/3 Box Jumps, etc…

WOD 2/23/12

February 22, 2012 by  
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5 Rounds: 5x Hang Power Snatch 10x OHS 15 Lateral Hurdle Jump 300m Run  

WOD 2/11/12

February 10, 2012 by  
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“Nannie” 400m run 15x OHS 50 Double Unders/Sit ups 40 Double Unders/Sit ups 30 Double Unders/Sit ups 20 Double Unders/ Sit ups 10 Double Unders/Sit ups 400m Run 15 OHS

WOD 1/28/12

January 27, 2012 by  
Filed under Workouts

In teams of 2: 8x 200m Run (alternating runner) 100 Box Jumps 100 OHS 8x 200m (alternating runner)

WOD 1/8/12

January 7, 2012 by  
Filed under Workouts

WOD # 1-AMRAP 7 minutes: 7 Deadlift (185/155) 7 TTB 7 Box Jumps (24/20) WOD #2-  Partnered 3 sets:  90 sec max KBS/30 sec rest then: Partner wheelbarrow across room 75 OHS (135/95) partner wheelbarrow 100 SDHP (95/65) 200 racked walking lunges 10 TTB penalty every time bar is dropped

WOD 12/31/11

December 30, 2011 by  
Filed under Workouts

200 Double Unders 50 OHS (135/95) 50 Pull ups 1 mile run

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