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
WOD 3/18/14
Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run
WOD 3/10/14
30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball
