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

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

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