WOD 7/14/14

Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run

WOD 7/12/14

OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 7/7/14

Jerk 5×5 WOD:  AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint

WOD 7/6/14

“Coffey” 800m Run 50 Back Squats/50 Bench Press (135/95) 800m Run 35 Back Squats/35 Bench Press 800m Run 20 Back Squats/20 Bench Press 800m Run 1 Muscle Up

WOD 7/5/14

30x Power Snatch 300m Run 20x Power Snatch 200m 10x Power Snatch 100m

WOD 7/2/14

1 Mile Run 21-15-9 Deadlift, TTB 800m Run

WOD 6/29/14

Part 1:  OTM 12 mins- 1x Power Snatch 1x Hang Power Snatch 1x Hang Squat Snatch Part 2:  5 Rounds- 5x OHS 200m Run

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 6/25/14

Deadlift 5,4,3,2,1 WOD: 40 Wallballs/ 20 TTB 200m 30 Wallballs/ 15 TTB 200m 20 Wallballs/10 TTB 200m

WOD 6/24/14

800m Run 5R:  5 Dips, 10x Hollow Rocks, 15x Box Jumps, 20 Sit ups 400m run

WOD 6/23/14

Front Squat 5,4,3,2,1 WOD:  AMRAP 15 mins- 1x Power Clean 3x Hang Squat Clean 5x Front Squat Driveway Sprint

WOD 6/22/14

4 Rounds: 800m 30x Wallballs 60x Sit ups Cash out:  3 minutes accumulated handstand hold

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 6/18/14

1 Mile Run 25x Pull ups 400m Run 25x Pull ups 1 Mile Run

WOD 6/14/14

1000m Row 4x Sled Pull 50x Walking Lunges 400m Run 50x Walking Lunges 2x Sled Pull 1000m Run

WOD 6/10/14

10,9,8,7,6,5,4,3,2,1  KBS 200m Run after Evens 10x TTB after Odds

WOD 6/9/14

Push Press 5×5 WOD:  3 ROUNDS- 20x Power Clean 20x Barbell Push up 400m Run

WOD 6/7/14

3 Rounds: 400m run 21 KBS 12 PushUps

WOD 6/4/14

50 Sit ups 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 400m Run 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 6/3/14

Part 1:  OTM 10 minutes 1x Hang Power Snatch, 1x Hang Squat Snatch Part 2:  10,9,8,7,6,5,4,3,2,1 Power Snatch 200m Run after evens

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