WOD 2/11/15

Part 1:  AMRAP 15 mins- 8x Pull ups 24x Box Jumps Rest 5 mins Part 2:  AMRAP 12 mins- 8x DB Push Press (4 ea arm) 16x Front Rack Walking Lunges

WOD 1/7/15

In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 12/29/14

Part 1:  7 Rounds- 1-5 L Pull ups rest 20 sec 5-10 Ring Dips rest 20 sec Part 2:  AMRAP 10 mins 5x Push Press (115/75) 10x Medball Cleans 20x DU

WOD 12/8/14

Bench Press Build up to a 3RM WOD:  6 Rounds (1 min each) 10x Push Press 10x Pull ups max rep WB Rest 1 minute after each round

WOD 11/11/14

“Badger” 3 Rounds- 30x Squat Clean (95/65) 30x Pull ups 800m Run

WOD 10/29/14

1 Mile Run 50,40,30,20,10 Sit ups 25,20,15,10,5 Pull ups 800m 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 10/9/14

75x Thruster First break= 1 round of “Cindy” Second break = 2 rounds of “Cindy” Third break = 3 rounds of “Cindy” Etc…

WOD 10/4/14

400m Run 7x [5 pull ups, 10 push ups, 15 squats] 400m Run

WOD 9/24/14

4x [5 Pull ups, 10 Plate Sit ups] 1 Mile Run 4x [5 Pull ups, 10 Plate Sit ups]

WOD 9/16/14

Deadlift 2,2,2,2,1,1,1 WOD:  7 ROUNDS- 5x Burpee 7x Pull up 9x KBS

WOD 8/27/14

3 Rounds- 800m Run 30x Wallballs 30x Pull ups

WOD 8/19/14

1/2 5K 3 Attempts to accumulate max rep pull-ups 1/25K

WOD 8/5/14

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

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

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