WOD 7/23/14

800m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 400m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 800m Run

WOD 7/14/14

Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 6/18/14

1 Mile Run 25x Pull ups 400m Run 25x Pull ups 1 Mile Run

WOD 4/30/14

AMRAP 20 mins: 5x Pull ups 7x Dips 9x Hollow Rock 11x Box Jump

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

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