WOD 4/16/14

In Teams of 2:  AMRAP 25 mins: 200m Run Max Rep Pull ups P1 runs, P2 does Pull ups.  If need to rest from pull ups must hold plank until running partner returns and then switch roles.

WOD 3/25/14

Jerk 5,5,3,3,3,1,1,1,1 WOD:  (in teams of 2) 50x Pull ups 400m 21x Thrusters 800m 21x Thrusters 400m 50x Pull ups

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 1/23/14

Part 1: 7 Sets: 2x Clean, 1x Jerk Part 2:  21-15-9 Hang Squat Clean Pull ups

WOD 1/13/14

Part 1:  Back Squat 5×5 Part 2:  WOD- 10,8,6,4,2 Medball Cleans Driveway Sprint after each  30 Pullups 1,3,5,7,9 Medball Cleans Driveway Sprint after each

WOD 1/4/14

AMRAP 20 mins: 5x Pull ups 10x KBS 15x Double Unders 5x Push Ups

WOD 11/20/13

PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 9/30/13

“Bull” (completed in teams of 2, 1 working at a time) 2 Rounds: 200x DU 50x OHS 50x Pull ups 1 Mile Run

WOD 9/5/13

AMRAP  20 minutes: 6x Pull up 8x Medball Clean 10x Overhead Walking Lunges Shuttle Run

WOD 8/22/13

Deadlift 3,3,3,3,3 WOD: 21x Deadlift/30x Double Under/21x Pull ups 15x Deadlift/30x Double Under/15x Pull ups 9x Deadlift/30x Double Under/9x Pull ups

WOD 8/3/13

400m Run 30x Box Jumps 15x Pull ups 200m Run 20x Box Jumps 10x Pull ups 200m Run 10x Pull ups 20x Box Jumps 200m Run 15x Pull ups 30x Box Jumps 400m Run

WOD 7/24/13

Part 1:  AMRAP 10 minutes 400m run Max rep pull ups Rest 2 minutes Part 2:  3 Rounds 50x Double Unders 50x Sit ups

WOD 6/29/13

“Angie” 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats

WOD 6/18/13

Back Squat 5×5 Then: 50 DU/25 Pull ups 200m 50 DU/20 Pull ups 200m 50 DU/15 Pull ups 200m

WOD 5/21/13

Push Jerk 5×5 Then:  ”Jerky Jackie” 1000m Run or Row 50x Push Jerk (75/45) 30x Pull ups

WOD 5/13/13

“Helen” 3 Rounds- 400m run 21x KBS (53/35) 12x Pull ups

WOD 12/11/12

1 Mile Run or Row 25 Pull ups/ 25 Box Jumps 800m Run or Row 20 Pull ups/ 20 Box jumps 600m Run or Row 15 Pull ups/ 15 Box Jumps 400m Run or Row 10 Pull ups/ 10 Box Jumps

WOD 12/06/12

400m Run 4x[ 5 HSPU, 10 Pistols, 15 Sit ups] 400m Run 4x [5 Dips, 10 Pull ups, 15 Sit ups] 400m Run

WOD 11/29/12

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

WOD 10/20/12

“Helen” 3 Rounds of- 400m Run 21 KBS 12 Pull ups

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