WOD 3/6/14

Using the same bar for all movements: 30x Thruster 30x Power Clean 30x Push Press 30x Front Squat EMOM 5 Burpees!

WOD 2/11/14

Push Press 3,3,3,3,3 (90%+) WOD:  ”Pterodactyl” 100x Double Unders (200 singles) 5x [5 Push Press, 10 Walking Lunges w/bar in front rack, 5x Bar Facing Burpees] 100x Double Unders

WOD 2/4/14

Push Press 5×5 WOD:  4 ROUNDS 400m run 10x HSPU

WOD 1/14/14

Press 5×5 WOD:  3 ROUNDS- 10x Push Press 20x Box Jumps 10x Hollow Rocks 400m Run

WOD 12/30/13

Part 1: Snatch 2,2,2,2,2,2,2 Part 2: 30x Back Squat 30x Push Press 30x Thrusters ****Decrease load with each skill

WOD 12/16/13

Push Press 3,3,2,2,2,1 WOD: 30x Press/ 20x Box Jump 25x Press/ 20x Box Jump 20x Press/ 20x Box Jump

WOD 12/11/13

Push Press 3,3,3,3,3 WOD: 5x [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run 4x  [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run 3x  [ 1x Press, 2x Push Press, 3x Push Jerk] 400m Run

WOD 11/25/13

“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 10/28/13

PART 1:  AMRAP 10 mins 5x HSPU Max Rep Squat Clean PART 2:  AMRAP 8 mins 5x Push Press 7x Hollow Rock Driveway Sprint

WOD 10/21/13

Push Press 1,1,1,1,1,1,1 WOD:  4 Rounds- 10x Push Press 20x Wallball Sit ups 400m Run

WOD 10/14/13

Push Press 3,3,3,3,3 Then: 5K Run or Row

WOD 10/8/13

Push Press 5×5 50,40,30,20,10 Du 10,8,6,4,2 Press 200m Run after each pair

WOD 9/28/13

“Pressing Business” 3 Rounds: 10x Press 200m 10x Push Press 200m 10x Push Jerk

WOD 8/29/13

Push Press 1,1,1,1,1,1,1 WOD:  AMRAP 15 mins: 3x Hang Power Clean 6x Hang Squat Clean Driveway Sprint

WOD 8/21/13

In teams of 2, 1 partner working at a time: 1 mile Run 30x Power Clean and Shoulder to Overhead 800m Run 30x Power Clean and Shoulder to Overhead 1 Mile Run

WOD 8/19/13

Push Press 3,3,3,3,3 WOD:  4 Rounds- 10x DB Snatch (Right) 10x DB Snatch (Left) 200m Run

WOD 8/15/13

Push Press 5×5 WOD: 400m Run 10 HSPU/20 BJ 8 HSPU/16 BJ 6 HSPU/12 BJ 4 HSPU/8 BJ 2 HSPU/4 BJ 400m Run

WOD 7/16/13

Jerk 5×5 WOD: 400m 20x Press 50x DU 20x Push Press 50x DU 20x Push Jerk 400m

WOD 7/2/13

Push press 5,4,3,2,1 WOD:  ”Grannie” 50 DU/6x Power Clean and Jerk 40 DU/6x Power Clean and Jerk 30 DU/6x Power Clean and Jerk 20 DU/6x Power Clean and Jerk 10 DU/6x Power Clean and Jerk

WOD 6/24/13

Push Press 3,3,3,3,3 WOD: 10,9,8…1 HSPU, Box Jumps 200m Run after even sets

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