WOD 9/28/15

Part 1:  OTM 10  Minutes: 1x Power Clean 1x Hang Power Clean Part 2:  AMRAP 12 minutes: Max Rep Shoulder to Overhead (75/55) 20x Sit up each break

WOD 5/14/15

OTM 1o minutes: 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean AMRAP 10 minutes: 5 DB Press (each arm) 10 Box Jumps

WOD 4/22/15

Part 1:  OTM 10 mins- 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Part 2:  4 Sets 0f 10 DB or KB Press

WOD 4/14/15

Jerk 3,3,3,3,3 (90%) WOD:  3 ROUNDS- 10x Clean & Shoulder to Overhead

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 Read More …

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]