WOD 1/5/14
8 sets: 2x Back Squat @85% rest 45 sec WOD: AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s
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 12/16/14
Push Press 3,3,3,3,3 WOD: AMRAP 10 mins 5x Burpees 10x Box Jumps 15x Sit ups
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 12/3/14
Part 1: OTM 10 mins: 1x Muscle Up Part 2: AMRAP 8 mins: 15x Box Jumps 12x Push Press 9x TTB or DAC
WOD 11/24/14
Push Press 3,3,3,2,2,1,1+ WOD: 10,9,8,7,6,5,4,3,2,1 Evens= HSPU Odds= CTB Pull ups Driveway sprint after each rep set
WOD 11/18/14
Push Press 3,3,3,3,3 WOD: 10,9.8…1 Push ups Renegade Rows 200m Run after evens
WOD 11/10/14
Push Press 5×5 (80%+) WOD: AMRAP 10 mins 5x Strict Press 5x Barbell Push ups 10x Lateral bar jumps Rest 2 min. Cash Out: Choice of 30 TTB or 30 DAC
WOD 11/4/14
AMRAP 10 mins: [1 Press, 3 Push Press, 5Push Jerk] Driveway Sprint Cash out: Tabata Hollow Rocks
WOD 9/15/14
Push Press 2,2,2,2,1,1,1 WOD: AMRAP 15 minutes: 5x Dips 10x Box jumps
WOD 9/9/14
Push Press 3,3,3,3,3 WOD: 3 ROUNDS- 400m Run 10x TTB 10x Clean and Jerk
WOD 9/3/14
Push Press 5×5 WOD: 10,9,8…1 Power Clean Dips Driveway Sprint after each rep set
WOD 6/26/14
Push Press 5,4,3,2,1 WOD: AMRAP 12 minutes: 5x Press 7x CTB Pull ups 9x KBS Driveway Sprint
WOD 6/21/14
In teams of 2-1 Partner runs 200 while the other completes reps of each movement, then switch. 100x Double Unders 90x Sit ups 80x KBS 70x Box Jumps 60x Push Press (95/65) 50x Overhead Walking Lunges (45/25) 40x Burpees 30x HSPU 20x Pistols 10x Squat Clean
WOD 6/17/14
Push Press 3,3,3,3,3 WOD: 10,8,6,4,2 Clean and Jerk 50x Double Unders after each set
WOD 6/9/14
Push Press 5×5 WOD: 3 ROUNDS- 20x Power Clean 20x Barbell Push up 400m Run
WOD 5/11/14
50x Strict Press 20x Sit up each stoppage Then: 1 Mile Run 50x Push Press (same bar) 20x Sit up each stoppage
WOD 4/23/14
Push Press 3,3,3,3,3 WOD: Cash in: 800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out: 800m Run or Row
WOD 4/15/14
Push Press 5,4,3,2,1 WOD: 5 Rounds- 10x Push ups Driveway Sprint 15x Air Squats Driveway Sprint
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
