WOD 5/21/13

50x Double Under 5x [5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under 5x[ 5x Power Snatch, 7x Barbell Burpee, 200m Run] 50x Double Under

WOD 1/23/13

Part 1:  OTM 8 minutes- 2x Hang Power Snatch Part 2:  AMRAP 10 minutes- Max reps OHS 200m Run

WOD 1/9/13

Part 1:  2x Squat Snatch OTM 10 minutes Part 2:  5 Rounds- 200m Run 5x Hang Power Snatch 7 TTB 12 Wallballs

WOD 1/5/13

OTM (on the minute) 10 Minutes: 2x Power Snatch 20x Double Under Rest 3 Minutes 4 Rounds: 10x OHS 5x Broad Jump Fire Hydrant run (150m)

WOD 12/17/12

Power Snatch OTM- 8 minutes Then:  AMRAP 12 Minutes: 15x OHS (95/65) 15 Push Ups 15 Box Jumps

WOD 10/26/12

300m Run 7 Rounds of: 7x HSPU 14x Double Under 7x DB Snatch (ea. arm) 14x Air Squat 300m Run

WOD 9/1/12

5 Rounds: 10 Hang Power Snatches 10 OHS 30 Double Unders

WOD 5/19/12

5 Rounds: 3 Hang Power Snatch 6 Squat Snatch 9 OHS 200m

WOD 12/19/11

“Broomstick Mile” 25 Back Squats 25 Front Squats 25 OHS 400m 25 Shoulder Presses 25 Push Presses 25 Push Jerks 400m 25 Deadlifts 50 Squat Cleans 400m 50 Snatches 400m

WOD 11/19/11

4 rounds: 10 Burpees 10 Squat Snatch 400m run

WOD 9/8/11

6 Rounds: 10x Push Up 10x Squat Snatch Agility Run

WOD 8/13/11

200 m Run 10 Power Snatches 20 Ring Rows 30 TTB 40 Wallballs 50 Burpees 200m Run

WOD 6/9/11

5 Sets:  2X Snatch Then, 6 Rounds: 5 OHS 7 CTB Pull ups 15 Sit ups Driveway Sprint

WOD 4/11/11

5 sets: 3x OHS 5 HSPU then:  10,9,8…1 Snatch Broadjump

WOD 1/17/11

5 sets of: 1 Clean and Jerk 1 Snatch Then, 4 sets of: 3x Front Squats

WOD 12/6/10

21-18-15-12-9 Power Snatch (115/80) WallBalls HKTE

WOD 11/22/10

5K Run or 5K Row

WOD 11/16/10

5 SETS: 3X Push Press 1x Shuttle Run rest 1 minute Then, AMRAP 10 Minutes: 5x DB snatch (each arm) 40x Double Unders

WOD 11/1/10

“Broomstick Mile” 25 Back Squat 25 Front Squat 25 OHS 400m Run 25 Press 25 Push Press 25 Push Jerk 400m Run 25 Deadlifts 50 Squat Cleans 400m Run 50 Hang Power Snatches 400m Run

WOD 10/23/10

In teams of 2, 6 rounds of: 7x DB or KB Snatch (R&L) 14 Lateral Hurdle Jumps 21 HKTE While one partner completes a round, the “off” partner does continuous overhead walking lunges

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