WOD 3/4/14

400m Run 20x KBS/ 1x Sit up 19x KBS/ 2x Sit up 18x KBS/ 3x Sit up Continue until… 1x KBS/ 20x Sit up 400m Run

WOD 3/3/14

“Naughty Nancy” 4 Rounds: 25x OHS (140/95) 600m Run

WOD 2/26/14

50 Sit ups 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 2/22/14

50x Sit ups 50x KBS/25x Push Ups Driveway Sprint 40x KBS/20x Push Ups Driveway Sprint 30x KBS/15x Push Ups Driveway Sprint 20x KBS/10x Push Ups Driveway Sprint 10x KBS/5x Push Ups Driveway Sprint 25x Hollow Rocks

WOD 2/20/14

AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 200m Run

WOD 2/19/14

18, 15, 12, 9, 6, 3 Push Jerk Pull ups 400m Run after even sets

WOD 2/18/14

800m Run or Row 10R:  [8x HSPU, 8x TTB, 8x Box Jump] 800m Run or Row

WOD 2/15/14

3 Min Max rep Wallballs 1 Mile Run Remainder of Wallballs to reach 150

WOD 2/13/14

5,4,3,2,1  Deadlift, HSPU 800m Run 1,2,3,4,5  Deadlift, HSPU

WOD 2/12/14

Back Squat 3,3,3,3,3 WOD:  5 ROUNDS- 5x OHS 200m Run 10x Box Jump

WOD 2/8/14

“Fran Fu#!ingtastic” 21 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 21 Thrusters/Pull ups

WOD 2/6/14

Part 1- OTM 10 mins: 1x Power Snatch 1x Hang Squat Snatch 1x OHS Part 2- 1 Mile Run

WOD 2/4/14

Push Press 5×5 WOD:  4 ROUNDS 400m run 10x HSPU

WOD 2/1/14

400m Run 2 Rounds- 30x KBS 30x Push Ups 30x Walking Lunges 30x Pull ups 30x Wallballs 30x Double Unders 400m Run

WOD 1/25/14

800m Run 50 Wallballs 800m Run 50 Wallballs 800m Run

WOD 1/22/14

Part 1:  AMRAP 7 mins: 7x Dips Driveway Sprint REST 2 Mins Part 2: 50,40,30,20,10 Sit ups 25,20,15,10,5 Box Jumps

WOD 1/21/14

Back Squat 10, 10,10 WOD:  AMRAP 12- 7x OHS 7x Bar Facing Burpees Driveway Sprint

WOD 1/20/14

Press 3 sets of 10 WOD: 400m run 21,18,15,12,9,6,3 KBS 7,6,5,4,3,2,1 HSPU 400m Run

WOD 1/16/14

3x [7x Deadlift, 7x HSPU, 7x TTB] 200m Run 2x [7x Deadlift, 7x HSPU, 7x TTB] 200m Run 1x [7x Deadlift, 7x HSPU, 7x TTB] 200m Run

WOD 1/15/14

Teams of 2, 1 working at a time: 60x Power Clean 800m Run 60x Front Squat 800m run 60x Squat Clean

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