WOD 2/24/15

In teams of 2, both working at the same time: AMRAP 10 mins- 10x Shoulder to Overhead (95/65)/3x Box Jump Over 10x STO/6x BJO 10x STO/9x BJO Continue adding 3 BJO each round. REST 5 MINS AMRAP 10 mins- 10x Power Clean (135/95) 5x Plate Burpee Continue alternating roles throughout the AMRAP

WOD 2/8/15

Part 1:  OTM 10 mins- 1x Clean and Jerk (80%) WOD:  AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)

WOD 1/25/15

3x[ 5x Shoulder to Overhead, 15x KBS] 600m 2x[ 5x Shoulder to Overhead, 15x KBS] 600m 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/13/15

Part 1:  OTM 10 mins- 1 Power Snatch, 1 Hang Power Snatch Part 2:  AMRAP 5 mins- 10x Power Snatch 15x Burpees REST 3 MINS AMRAP 5 mins- 15x Shoulder to Overhead 30x DU

WOD 12/1/14

Press 3,3,3,3,3 WOD:  10 Rounds- 5x Burpee Driveway Sprint

WOD 11/10/14

Push Press 5×5 (80%+) WOD:  AMRAP 10 mins 5x Strict Press 5x Barbell Push ups 10x Lateral bar jumps Rest 2 min. Cash Out:  Choice of 30 TTB or 30 DAC  

WOD 11/4/14

AMRAP 10 mins: [1 Press, 3 Push Press, 5Push Jerk] Driveway Sprint Cash out: Tabata Hollow Rocks

WOD 10/27/14

Jerk 3,3,3,2,2,1,1+ WOD:  5 ROUNDS 5x Strict Press 10x Hollow Rocks 200m Run

WOD 10/23/14

Jerk 3,3,3,3,3 WOD: 3x [5x Press, 7x Pull ups] 800m Run or Row 3x [5x Press, 7x Pull ups]

WOD 10/2/14

Press 3,3,3,2,2,1,1+ WOD: 10,9,8…1 HSPU, Hollow Rocks 200m Run after evens

WOD 9/23/14

Press 3,3,3,3,3,3,3 WOD:  AMRAP 10 mins 5x Jerk 7x TTB 9x Box Jump

WOD 8/28/14

400m Run 21x Unbroken Strict Press 800m Run 18x Unbroken Strict Press 400m Run 15x Unbroken Strict Press ***200m bonus run each “break” during presses

WOD 8/20/14

Press 3,3,3,2,2,1 WOD:  Teams of 2, 1 working at a time (barbell remains off ground at all times) 50x Press 50x Box Jump 1000m Run

WOD 8/12/14

Press 3,3,3,3,3 WOD:  AMRAP 12 minutes- 10x Push Ups 200m Run

WOD 8/5/14

Press 5×5 WOD:  4 Rounds- 5x Press 10x Pull ups 15x Hollow Rocks 200m Run

WOD 7/26/14

Teams of 2- Working together: 5 Rounds- 20x Shoulder to Shoulder Barbell Press 20x Barbell Burpees 200m Barbell Farmers Carry

WOD 7/10/14

15x Front Squat 30x Box Jump 50x Pull ups 30x Box Jump 15x Front Squat 5x CLEAN & STO AFTER EA. MOVT SET

WOD 7/1/14

100 Double Unders 21-18-15-12-9 Shoulder to Overhead, Plate Sit ups 100 Double Unders

WOD 6/26/14

Push Press 5,4,3,2,1 WOD:  AMRAP 12 minutes: 5x Press 7x CTB Pull ups 9x KBS Driveway Sprint

WOD 5/11/14

50x Strict Press 20x Sit up each stoppage Then:  1 Mile Run 50x Push Press (same bar) 20x Sit up each stoppage

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