WOD 3/12/13

5 Rounds: 5x Shoulder Press 10x Barbell Lunge (on back) 200m 15x Box Jump

WOD 12/19/11

“Broomstick Mile” 25 Back Squats 25 Front Squats 25 OHS 400m 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400m 25 Deadlifts 50 Squat Cleans 400m 50 Snatches 400m

WOD 10/27/11

3 Rounds: 15 KBS 15 TTB 400m Run Then: Shoulder Press 5×5

WOD 9/22/11

5×5 Back Squat 5×5 Shoulder Press Optional cash out:  Tabata row

WOD 8/25/11

AMRAP 12 minutes: 6 HSPU 12 Jumping Squats 24 Double Unders Then: 5 sets of 3 Shoulder Press

WOD 6/23/11

5 Sets of:  3 Push Press 5 rounds: 200m Run 7x Shoulder Press 15x Box Jump    

WOD 6/8/11

400m Run 25 Shoulder Press 400m Run 25 Push Press 400m Run 25 Push Jerk 400m Run

WOD 5/31/11

5 sets: 5 Push Press 7 GHD Back Extensions Then:  5 Rounds of: 5 Shoulder Press 10 Box Jumps Driveway Sprint

WOD 5/10/11

5 sets: 3 Push Jerks rest 30 seconds 7 TTB Then:  3 Rounds 10 Shoulder Press 10 Box Jumps 300m Row

WOD 2/16/11

5 sets of: 5 Shoulder Press/rest 60 sec/ 20 Double Unders 5 Back Squats/rest 60 sec/ 5 HSPU Cash out:  Tabata Row

WOD 12/20/10

3 sets of:  each skill set completed before moving on to the next 5 Push Jerks 5 Shoulder Press 5 Back Squats Then:  AMRAP 10 minutes 20 Double Unders 10 Pistols 5 push ups

WOD 12/01/10

Push Press (behind the neck):  8, 7, 6, 5, 4, 4 Then:  5 rounds of: 7x Shoulder Press 7x Shrugs 10x Box Jumps 7x Dips 200m Run