WOD 5/24/15

May 23, 2015 by  
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4 Rounds- 7x HSPU 10x Power Snatch 400m Run

WOD 5/9/15

May 8, 2015 by  
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AMRAP 12 Minutes: 3x Power Snatch 5x OHS 7x Broad Jump

WOD 4/26/15

April 25, 2015 by  
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OTM 10 mins- 1 Power Snatch, 1 Hang Squat Snatch, 1 Snatch Then:  6 Rounds Not for Time: 1 Prowler Push 10x Hollow Rocks

WOD 4/11/15

April 10, 2015 by  
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Part 1 :  OTM 10 mins- 3x Hang Power Snatch Part 2:  5 Rounds- 10x OHS 200m

WOD 3/30/15

March 29, 2015 by  
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Part 1:  OTM 10 mins 1 Power Snatch 1 Hang Power Snatch 1 OHS Part 2:  AMRAP 10 mins 7x Wallballs 7x Hand Release Push ups Driveway Sprint

WOD 3/22/15

March 21, 2015 by  
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800m 20x Power Snatch (75/55) 600m 15x Power Snatch 400m 10x Power Snatch 200m 5x Power Snatch

WOD 3/9/15

March 8, 2015 by  
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Part 1:  OTM 10 mins- 3x Hang Power Snatch Part 2:  AMRAP 10 mins- 10x Deadlift 10x Hand Release Push Ups 30x Double Unders

WOD 2/26/15

February 25, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch, 1x Hang Power Snatch Part 2: AMRAP 7 mins- 2x Muscle Up Driveway Sprint Rest 2 mins AMRAP 7 mins- 7x TTB 7x Box Jump

WOD 2/19/15

February 18, 2015 by  
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9x Power Snatch 1600m 15x Power Snatch 800m 21x Power Snatch 400m

WOD 2/15/15

February 14, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch 1x OHS WOD:  AMRAP 18 mins 3x HSPU 4x Deadlift 30x DU

WOD 1/24/15

January 23, 2015 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch WOD: 12,9,6 Power Snatch Hand Release Push ups Rest 3 minutes 3 Minutes Max Rep Wallballs

WOD 1/13/15

January 12, 2015 by  
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Part 1:  OTM 10 mins- 1 Power Snatch, 1 Hang Power Snatch Part 2:  AMRAP 5 mins- 10x Power Snatch 15x Burpees REST 3 MINS AMRAP 5 mins- 15x Shoulder to Overhead 30x DU

WOD 1/6/15

January 5, 2015 by  
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Part 1: 8 Rounds- 1-5 L Pull ups Rest 20 sec 5-10 Ring Dips Rest 20 sec Part 2:  AMRAP 4 mins- 10x Power Clean 10x Burpee Rest 4 mins AMRAP 4 mins: 10x Power Snatch 10x TTB

WOD 12/30/14

December 29, 2014 by  
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Part 1:  6 Rounds- 2x Back Squat (85%) Rest 45 sec Part 2:  AMRAP 12 mins 1x Power Snatch 1x Hang Power Snatch 15x Box jumps

WOD 12/2/14

December 1, 2014 by  
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Part 1:  Build up to a 5RM Front Rack Walking Lunge Part 2:  5 Rounds, 1 min each: 1x Snatch 4x OHS Max DU’s for remainder of the minute Rest 2 mins after each round

WOD 11/12/14

November 11, 2014 by  
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Part 1:  OTM 10 mins- 1x Power Snatch 1x Hang Power Snatch Part 2:  AMRAP 10 mins- 7x KBS 200m Run

WOD 10/25/14

October 24, 2014 by  
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AMRAP 10 mins- 10x Power Snatch 200m Run REST 2 MINS AMRAP 10 mins- 15x Push Ups 40x DU

WOD 10/12/14

October 11, 2014 by  
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Complete in teams of 2, 1 working at a time: 30x Box Jump overs 50x Power Snatch 1200m Run or Row 50x Power Snatch 30x Box Jump Overs

WOD 9/29/14

September 28, 2014 by  
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Snatch 2,2,2,2,2,2,2 WOD: 30x Burpee Box Jump 800m 30x Burpee Box Jump

WOD 9/21/14

September 20, 2014 by  
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In Teams of 2, 1 working at a time: AMRAP 20 minutes- 800m Run 30x Hang Power Snatch 20x OHS 10x MU

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