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 2/2/15

Build up to a 3RM Push Press WOD:  AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x DU

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

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