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WOD 10/26/12

October 27, 2012 by  
Filed under Workouts

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

WOD 9/1/12

August 31, 2012 by  
Filed under Workouts

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

WOD 5/19/12

May 18, 2012 by  
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5 Rounds: 3 Hang Power Snatch 6 Squat Snatch 9 OHS 200m

WOD 12/19/11

December 18, 2011 by  
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“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

November 18, 2011 by  
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4 rounds: 10 Burpees 10 Squat Snatch 400m run

WOD 9/8/11

September 7, 2011 by  
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6 Rounds: 10x Push Up 10x Squat Snatch Agility Run

WOD 8/13/11

August 12, 2011 by  
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200 m Run 10 Power Snatches 20 Ring Rows 30 TTB 40 Wallballs 50 Burpees 200m Run

WOD 6/9/11

June 8, 2011 by  
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5 Sets:  2X Snatch Then, 6 Rounds: 5 OHS 7 CTB Pull ups 15 Sit ups Driveway Sprint

WOD 4/11/11

April 10, 2011 by  
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5 sets: 3x OHS 5 HSPU then:  10,9,8…1 Snatch Broadjump

WOD 1/17/11

January 16, 2011 by  
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5 sets of: 1 Clean and Jerk 1 Snatch Then, 4 sets of: 3x Front Squats

WOD 12/6/10

December 5, 2010 by  
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21-18-15-12-9 Power Snatch (115/80) WallBalls HKTE

WOD 11/22/10

November 21, 2010 by  
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5K Run or 5K Row

WOD 11/16/10

November 15, 2010 by  
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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

October 31, 2010 by  
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“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

October 22, 2010 by  
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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

WOD 9/22/10, 3 days to FGB 5

September 22, 2010 by  
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5 Rounds: 10 DB Snatch right 10 DB Overhead Lunge right 10 DB Snatch left 10 DB Overhead Lunge left 400m run

WOD 8/18/2010

August 18, 2010 by  
Filed under Workouts

Part 1   -  5 Rounds 3 OHS  (Heavy) Rest 60 sec. 7  Toes-to-Bar Rest 60 sec.   Part 2  –  AMRAP 10 min. 5  Hang Power Snatch 7 Pushups 9 Squats

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