WOD 11/26/13

1 Mile Run or Row 5x[7 Dips, 25 Sit ups] 1 Mile Run or Row

WOD 11/23/13

AMRAP 20 Minutes: 5x Medball Clean 7x Wallball Driveway Medball Carry Driveway Sprint

WOD 11/20/13

PART 1:  OTM 10 mins- 3x Hang Squat Clean rest 1 minute PART 2:  AMRAP 10 mins- 200m Run Max rep Pull ups

WOD 11/18/13

Back Squat 3,3,3,2,2,1,1 WOD:  5 ROUNDS- 10x Front Squat (unbroken) 10x TTB 200m Run

WOD 11/15/13

4 Rounds: 5x Hang Power Snatch 15x Box Jump 400m

WOD 11/12/13

Deadlift  3,3,3,3,3 WOD:  4 ROUNDS- 25x KBS 200m Run

WOD 11/11/13

“Murph” 1 Mile Run 100x Pull ups 200x Push Ups 300x Squats 1 Mile Run

WOD 11/9/13

800m Run or Row 6 Rounds [5x Strict Press, 10x Barbell Lunge, 20x Sit up] 800m Run or Row

WOD 11/5/13

Jerk 5×5 WOD: 10, 9, 8…1 Jerk, Pull ups Run after evens

WOD 11/4/13

Front Squat 5×5 WOD: 400m run 21-15-9  Squat Clean, HSPU 400m run

WOD 11/2/13

5 Rounds: 10x OHS 20x Lateral Hurdle Jumps 10x Hand Release Push ups 400m

WOD 10/30/13

5 Rounds: 15x TTB 20x Iso Ab to Plank 300m Run

WOD 10/29/13

400m Run 50x Sit ups 25x Pull ups 20x Thrusters 15x Plate Burpee 400m Run 15x Plate Burpee 20x Thrusters 25x Pull ups 50x Sit ups 400m Run

WOD 10/28/13

PART 1:  AMRAP 10 mins 5x HSPU Max Rep Squat Clean PART 2:  AMRAP 8 mins 5x Push Press 7x Hollow Rock Driveway Sprint

WOD 10/26/13

Cash in:  800m Run or Row 2 Rounds: 50x Sit up 40x KBS 30x DU 20x Pull ups 10x Dips Cash out:  800m Run or Row

WOD 10/24/13

Back Squat 1,1,1,1,1,1,1 WOD:  ”The Easy Workout” 150x Air Squat 800m run 150x Air Squat

WOD 10/23/13

Deadlift 1,1,1,1,1,1,1 WOD:  4 Rounds- 7x Power Snatch 10x Pull ups 200m Run

WOD 10/21/13

Push Press 1,1,1,1,1,1,1 WOD:  4 Rounds- 10x Push Press 20x Wallball Sit ups 400m Run

WOD 10/17/13

Clean 2,2,2,2,1,1 WOD:  4 Rounds- 10x Box Jump Burpee 10x TTB 400m Run

WOD 10/16/13

Part 1:  OTM 10 minutes 3x Hang Power Snatch Part 2:  10,9,8…1 Handstand Push ups Driveway Sprint after each set

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