WOD 7/31/14
30x Thrusters/20x Plate sit ups 400m Run 20x Thrusters/30x Plate sit ups 400m Run 10x Thrusters/40x Plate sit ups 400m Run
WOD 7/24/14
Back Squat 3,3,3,2,2,1 WOD: AMRAP 20 (teams of 2) 50x Wallballs 40x KBS 400m Run
WOD 7/23/14
800m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 400m Run 3x [10x Pull ups, 10x TTB, 10x Push Ups] 800m Run
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
