WOD 7/13/14

Muscle Snatch:  1,1,1,1,1 Power Snatch:  3,3,3,3,3 Snatch:  5,5,5,5,5

WOD 7/5/14

30x Power Snatch 300m Run 20x Power Snatch 200m 10x Power Snatch 100m

WOD 6/29/14

Part 1:  OTM 12 mins- 1x Power Snatch 1x Hang Power Snatch 1x Hang Squat Snatch Part 2:  5 Rounds- 5x OHS 200m Run

WOD 6/3/14

Part 1:  OTM 10 minutes 1x Hang Power Snatch, 1x Hang Squat Snatch Part 2:  10,9,8,7,6,5,4,3,2,1 Power Snatch 200m Run after evens

WOD 5/4/14

Part 1: OTM 8 minutes: 1x Power Snatch 1x Squat Snatch Part 2: Complete in teams of 2, 1 bar per team: 400m Farmers Carry (both partners holding) 75x Power Snatch 400m Farmers Carry

WOD 4/24/14

5 Rounds: 3x Power Snatch 15x OHS 400m Run

WOD 4/9/14

OHS 3,3,3,3,3 WOD:  3 Rounds- 10x Power Snatch 10x Lateral Barbell Jumps 200m Run 1 rope Climb or Prowler Push

WOD 3/27/14

Part 1:  OTM 10 Minutes: 3x Hang Power Snatch Part 2:  5 Rounds- 200m Run 7x Dips

WOD 2/20/14

AMRAP 15 minutes: 5x Hang Power Snatch 7x OHS 200m Run

WOD 1/18/14

AMRAP 10 minutes: 1x Power Snatch 1x Squat Snatch 1x OHS 20x Double Unders

WOD 12/30/13

Part 1: Snatch 2,2,2,2,2,2,2 Part 2: 30x Back Squat 30x Push Press 30x Thrusters ****Decrease load with each skill

WOD 11/25/13

“Broomstick Mile” 25x Back Squat 25x Front Squat 25x Overhead Squat 400m Run w/bar 25x Press 25x Push Press 25x Push Jerk 400m Run w/bar 50x Squat Clean 400m Run w/bar 50x Squat Snatch 400m Run w/bar

WOD 11/15/13

4 Rounds: 5x Hang Power Snatch 15x Box Jump 400m

WOD 11/7/13

OTM 20 Minutes: Odd Minutes: 2x Hang Power Snatch Even Minutes:  2x Hang Squat Snatch Cash out:  1000m Run or Row

WOD 10/23/13

Deadlift 1,1,1,1,1,1,1 WOD:  4 Rounds- 7x Power Snatch 10x Pull ups 200m Run

WOD 10/16/13

Part 1:  OTM 10 minutes 3x Hang Power Snatch Part 2:  10,9,8…1 Handstand Push ups Driveway Sprint after each set

WOD 9/26/13

Deadlift 1,1,1,1,1,1,1 WOD:  AMRAP 12 minutes: 6x Hang Squat Snatch 12x Box Jump

WOD 9/17/13

Deadlift 3,3,3,3,3, WOD: 1000m Run or Row 30x Hang Power Snatch 1000m Run or Row

WOD 9/4/13

part 1:  AMRAP 10mins: 7x Hang Power Snatch 30x Double Under rest 2 minutes part 2:  AMRAP 6 mins: 6x Hollow Rock 6x Push Up

WOD 8/13/13

Part 1: OTM 10 minutes: 1x Power Snatch, 2x OHS Part 2: AMRAP 6 mins: 7x Barbell Push ups 14x Lateral Barbell jumps

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