WOD 4/17/14

Deadlift 5,4,3,2,1 WOD: 21-18-15-12-9-6-3 Box Jump Over 200m Run after each set

WOD 4/16/14

In Teams of 2:  AMRAP 25 mins: 200m Run Max Rep Pull ups P1 runs, P2 does Pull ups.  If need to rest from pull ups must hold plank until running partner returns and then switch roles.

WOD 4/15/14

Push Press 5,4,3,2,1 WOD:  5 Rounds- 10x Push ups Driveway Sprint 15x Air Squats Driveway Sprint

WOD 4/12/14

50, 40, 30, 20, 10 Wallballs, Sit ups 400m Run after each set

WOD 4/10/14

3 Rounds: 800m run 20x Burpee 20x TTB 20 sec “L” Sit

WOD 4/9/14

OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 4/8/14

Cash in:  800m Run or Row 6 Rounds: 30x Sit ups 20 sec Plank 10x Hollow Rock Cash out:  800m Run or Row

WOD 4/5/14

In teams of 2, 1 working at at time: 4 Rounds: 400m Run 400m Medball Carry 80x Air Squats

WOD 4/1/14

Abbate 1 Mile Run 21x Clean and Jerk (155/105) 800m Run 21x Clean and Jerk 1 Mile Run

WOD 3/31/14

(Complete in teams of 2) 4 Rounds: 50x Partner Wallball 50x Box Jump 400m Run

WOD 3/29/14

5x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 9x Power Clean + Shoulder to Overhead 400m Run 9x Power Clean + Shoulder to Overhead Driveway Sprint 7x Power Clean + Shoulder to Overhead Driveway Sprint 5x Power Clean + Shoulder to Overhead

WOD 3/27/14

Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

WOD 3/25/14

Jerk 5,5,3,3,3,1,1,1,1 WOD:  (in teams of 2) 50x Pull ups 400m 21x Thrusters 800m 21x Thrusters 400m 50x Pull ups

WOD 3/20/14

800m Run 10,9,8…1 Hand Release Push ups, Hollow Rocks, Box Jumps 800m Run

WOD 3/19/14

Back Squat 3,3,3,3,3 WOD:  3 Rounds: 400m Run 15x Weighted Step Ups (45/25) 200m Overhead Plate Carry

WOD 3/18/14

Push jerk 3,3,3,3,3 WOD: 400m Run 3x [5x Press, 7x Pull ups] 400m Run 2x [5x Press, 7x Pull ups] 400m Run 1x [5x Press, 7x Pull ups] 400m Run

WOD 3/15/14

1 Mile Run 6x [8x TTB, 8x Medball Clean] 800m Run

WOD 3/13/14

4 Rounds: 15x Burpee Box Jump 10x HSPU 400m Run

WOD 3/11/14

Part 1:  Push jerk 5×5 Part 2:  AMRAP 10 9x Push Up 12x Box Jump Driveway Sprint

WOD 3/10/14

30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

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