WOD 4/25/11

5 Rounds: 5x Power Clean 10x Front Squat 5x Push Jerk 10x Push ups

WOD 4/13/11

21 Push Jerk 400m 21 TTB 200m 15 Push Jerk 400m 15 TTB 200m 9 Push Jerk 400m 9 TTB 200m

WOD 3/29/11

2 Push Jerks on the minute/15 minutes Prowler Relay

WOD 12/28/10

3 sets of: 3 Push Jerks 3 Press (behind neck) 3 Back Squats

WOD 12/20/10

3 sets of:  each skill set completed before moving on to the next 5 Push Jerks 5 Shoulder Press 5 Back Squats Then:  AMRAP 10 minutes 20 Double Unders 10 Pistols 5 push ups

WOD 12/13/10

3×5 Power Clean 3×5 Front Squat then:  3 Rounds of- 5x Push jerk 7x dips 9x Jumping Squats 200m run

WOD 11/1/10

“Broomstick Mile” 25 Back Squat 25 Front Squat 25 OHS 400m Run 25 Press 25 Push Press 25 Push Jerk 400m Run 25 Deadlifts 50 Squat Cleans 400m Run 50 Hang Power Snatches 400m Run

WOD 9/4/10

21, 18, 15, 12, 9, 6, 3 Push Jerk Sumo Deadlift High Pull

WOD 8/16/2010

Part 1 – 6 Rounds 1 Push Press (Heavy) 1 Push Jerk Rest 30 sec. 10 Pullups Unbroken rest 60 sec Part 2 – 3 Rounds 5 Thruster (Heavy) 10 Box Jump

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