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

WOD 6/4/14

50 Sit ups 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 400m Run 3x[ 20 IsoAb to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 5/11/14

50x Strict Press 20x Sit up each stoppage Then:  1 Mile Run 50x Push Press (same bar) 20x Sit up each stoppage

WOD 4/23/14

Push Press 3,3,3,3,3 WOD: Cash in:  800m Run or Row 50, 40, 30, 20, 10 Sit ups 1 Minute Side Plank after each set (30/30) Cash out:  800m Run or Row

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 3/26/14

Back Squat 5,5,3,3,3,1,1,1,1 WOD: “Annie” 50,40,30,20,10 Double Unders Sit-ups

WOD 3/4/14

400m Run 20x KBS/ 1x Sit up 19x KBS/ 2x Sit up 18x KBS/ 3x Sit up Continue until… 1x KBS/ 20x Sit up 400m Run

WOD 1/9/14

800m Run 25 Push Ups 50 Sit ups or 25x TTB 800m Run 50 Sit ups or 25 TTB 25 Push Ups 800m Run

WOD 12/31/13

1000m Run or Row 7x Broad jumps 12x[ 12 Sit ups, 12 Box Jumps] 7x Broad jumps 1000m Run or Row

WOD 12/21/13

4 Rounds: 10x TTB 30x Sit up 10x Hollow Rock 400m Run

WOD 11/26/13

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

WOD 11/19/13

Jerk 3,3,3,2,2,1,1 WOD:  AMRAP 15 mins: 7x Shoulder to Overhead 7x Plate Burpee 14x Sit ups

WOD 11/9/13

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

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 10/26/13

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 10/21/13

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

WOD 10/9/13

3 Rounds: 1000m Run or Row 50x Sit ups 15x TTB

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