WOD 3/2/15

Part 1:  OTM 10 mins- 3x Deadlift Part 2:  In teams of 2, 1 working at a time: 5 Rounds- 20 Pull ups 30 Push Ups 40 Sit ups 50 Squats

WOD 2/4/15

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

WOD 1/27/15

Part 1:  OTM 10 minutes- 1x Clean and Jerk @ 80% Part 2:  5 Rounds- 10x Front Rack Walking Lunges 10x Pull ups 20x Plate Sit ups

WOD 1/10/15

800m Run or Row 40 Sit ups 20 Deadlifts (225/135) 20 Leg Lifts (aka DAC) 30 Sit ups 15 Deadlifts 15 Leg Lifts 20 Sit ups 10 Deadlifts 10 Leg Lifts 10 Sit ups 5 Deadlifts 5 Leg Lifts 800m Run or Row

WOD 12/16/14

Push Press 3,3,3,3,3 WOD:  AMRAP 10 mins 5x Burpees 10x Box Jumps 15x Sit ups

WOD 12/4/14

Back Squat 3,3,3,3,3 WOD:  AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups

WOD 11/23/14

25x Hollow Rock 1 Mile Run 75x Plate Sit ups 800m Run 25x Hollow Rock

WOD 11/16/14

In teams of 3, all working at a time: AMRAP 15 minutes: 20 Calorie Row 20x Back Squat 40x Sit ups

WOD 11/6/14

Part 1:  3 Rounds- 400m Run 20x Burpees REST 2 MINS Part 2:  3 Rounds- 15x OHS 30x Sit ups

WOD 10/26/14

In Teams of 2, both working at a time: 40,30,20,10  Wallballs and Broad Jumps 1600m Run 40,30,20,10  TTB and Plate Sit ups

WOD 10/7/14

800m Run 20 squats- 1 sit up 19 squats-2 sit ups 18 squats-3 sit ups 17 squats-4 sit ups 16 squats-5 sit ups 15 squats-6 sit ups Continue until… 1 squat- 20 sit ups 800m Run

WOD 9/20/14

100 Double Unders 21-15-9 SDHP 42-30-18 Situps 100 Double Unders

WOD 9/4/14

Back Squat 5×5 WOD: 1 minute plank 30x Overhead Plate Step ups/50 Abmat Sit ups 20x OPSU/ 50 Sit ups 10x OPSU/ 50 Sit ups 1 minute plank

WOD 8/25/14

On a 12 minute clock: 1 minute max rep Power Snatch 1 minute sit ups 2 minute max Power Snatch 2 minute sit ups 3 minute max Power Snatch 3 minute sit ups

WOD 8/14/14

Front Squat 3,3,3,3,3 WOD:  4 ROUNDS- 50x Double Unders 50x Sit ups

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 7/9/14

Back Squat 5×5 WOD: 10,8,6,4,2  Double Push Up Broad Jump Burpee 25x Sit ups after each set

WOD 7/1/14

100 Double Unders 21-18-15-12-9 Shoulder to Overhead, Plate Sit ups 100 Double Unders

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 6/12/14

Deadlift 5×5 WOD: 100x Double Unders 3x[ 15 Deadlifts, 50 Sit ups] 100x Double Unders

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