WOD 1/14/15

1 Mile Run or Row 50x Sit ups 200m 20x Hollow Rocks 200m 20x Hollow Rocks 200m 50x Sit ups 1 Mile Run or Row

WOD 1/7/15

In teams of 2, 1 working at a time: AMRAP 20 mins- 1000m Run or Row 80 Wallballs 60 Sit ups 40 Box Jumps 20 Pull ups

WOD 10/29/14

1 Mile Run 50,40,30,20,10 Sit ups 25,20,15,10,5 Pull ups 800m Run

WOD 10/13/14

50 WB/ 25 Medball sit ups 40 WB/ 20 Medball sit ups 30 WB/ 15 Medball sit ups 20 WB/10 Medball sit ups 10 WB/ 5 Medball sit ups

WOD 10/1/14

Block Loop 50,40,30,20,10 Sit ups, KB Pass Thru Lunges Block Loop

WOD 9/24/14

4x [5 Pull ups, 10 Plate Sit ups] 1 Mile Run 4x [5 Pull ups, 10 Plate Sit ups]

WOD 6/24/14

800m Run 5R:  5 Dips, 10x Hollow Rocks, 15x Box Jumps, 20 Sit ups 400m run

WOD 6/22/14

4 Rounds: 800m 30x Wallballs 60x Sit ups Cash out:  3 minutes accumulated handstand hold

WOD 4/12/14

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

WOD 2/26/14

50 Sit ups 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 800m Run 2x [20 Iso Ab to Plank, 10 Hollow Rocks, 10 Back Extensions] 50 Sit ups

WOD 2/22/14

50x Sit ups 50x KBS/25x Push Ups Driveway Sprint 40x KBS/20x Push Ups Driveway Sprint 30x KBS/15x Push Ups Driveway Sprint 20x KBS/10x Push Ups Driveway Sprint 10x KBS/5x Push Ups Driveway Sprint 25x Hollow Rocks

WOD 2/10/14

Part 1:  4 Rounds- 25x KBS 15x Hollow Rocks Rest 1 minute Part 2:  4 Rounds- 1 Minute Plank hold Go right into 50x Sit ups

WOD 2/3/14

Back Squat 5×5 (80%+) WOD:  6 rounds- 30x Sit ups 15x Lateral Hurdle Jumps 5x Hang Squat Clean

WOD 1/22/14

Part 1:  AMRAP 7 mins: 7x Dips Driveway Sprint REST 2 Mins Part 2: 50,40,30,20,10 Sit ups 25,20,15,10,5 Box Jumps

WOD 7/24/13

Part 1:  AMRAP 10 minutes 400m run Max rep pull ups Rest 2 minutes Part 2:  3 Rounds 50x Double Unders 50x Sit ups

WOD 7/9/13

21-15-9 Push jerk, Box Jumps 100x Sit ups 9-15-21 Push jerk, Box Jumps

WOD 6/29/13

“Angie” 100 Pull ups 100 Push Ups 100 Sit ups 100 Squats

WOD 5/16/13

3 Rounds- 10x HSPU 400m Rest 2 minutes 3 Rounds- 30 Sit ups 200m

WOD 4/22/13

Part 1:  Back Squat 5×5 (all sets at 80%) Part 2: 50 Wallballs 50 Sit ups 600m Run 50 Sit ups 50 Wallballs

WOD 3/11/13

2 ROUNDS: 200m Run 15x HSPU or 15′ HS Walk 400m 50 Sit ups 200m 15x Thrusters

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