WOD 1/25/15

3x[ 5x Shoulder to Overhead, 15x KBS] 600m 2x[ 5x Shoulder to Overhead, 15x KBS] 600m 1x[5x Shoulder to Overhead, 15x KBS]

WOD 1/22/15

10 Rounds- 5x Box Jump 200m

WOD 1/20/15

Part 1:  OTM 10 mins- 1 Power Clean, 1 Hang Power Clean WOD:  15,12,9,6,3 Deadlift 200m Run after each set

WOD 1/19/15

Part 1:  OTM 10 mins- 3-5 HSPU WOD:  4 ROUNDS- 15x OHS (95/65) 400m

WOD 1/17/15

AMRAP 20 mins- 5x Deadlift 10x Box Jump 15x TTB 200m Run

WOD 1/14/15

1 Mile Run or Row 50x Sit ups 200m 20x Hollow Rocks 200m 20x Hollow Rocks 200m 50x Sit ups 1 Mile Run or Row

WOD 1/11/15

Part 1:  OTM 11 mins- 1x MU Part 2:  8 Rounds- 5-10 Ring Rows rest 20 sec Part 3:  AMRAP 12 mins- 5x KBS 5x HSPU Driveway Sprint

WOD 1/10/15

800m Run or Row 40 Sit ups 20 Deadlifts (225/135) 20 Leg Lifts (aka DAC) 30 Sit ups 15 Deadlifts 15 Leg Lifts 20 Sit ups 10 Deadlifts 10 Leg Lifts 10 Sit ups 5 Deadlifts 5 Leg Lifts 800m Run or Row

WOD 1/8/15

10,9.8…1 Clean and Jerk Driveway Sprint after each set

WOD 1/7/15

In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 12/31/14

“Loredo” 6 Rounds- 24 Squats 24 Push Ups 24 Lunges 400m Run

WOD 12/23/14

800m Run or Row 20 Squats/ 1 Sit up 19 Squats/ 2 Sit ups 18 Squats/ 3 Sit ups 17 Squats/ 4 Sit ups Continue until… 1 Squat/ 20 Sit ups 800m Run or Row

WOD 12/22/14

5 Rounds- 50x DU 20x TTB Driveway Overhead Plate Carry 400m Run

WOD 12/18/14

Back Squat 5,5,5,5,5 WOD:  12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds

WOD 12/15/14

Front Rack Walking Lunges 5×5 WOD:  3 Rounds- 12x TTB 6x Power Clean 400m Run

WOD 12/11/14

Part 1:  8 Rounds- 5-10 Ring Rows rest 20 sec 4-12 Perfect Push ups rest 20 sec Part 2:  12 Rounds- 5x Box Jumps Driveway Sled Pull

WOD 12/1/14

Press 3,3,3,3,3 WOD:  10 Rounds- 5x Burpee Driveway Sprint

WOD 11/29/14

1000m Run or Row 21x Thrusters 800m Run or Row 15x Thrusters 400m Run or Row 9x Thrusters

WOD 11/26/14

OHS 3,3,3,2,2 WOD:  4 Rounds- 10x OHS 20x DAC 200m Run

WOD 11/25/14

4 Rounds- 15x Power Clean 400m Run

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