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

WOD 7/7/13

Part 1:  OTM 10 minutes- 2x Power Snatch Part 2: 21-15-9 Power Clean, Dips 200m Run after each set

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

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