# WOD 3/9/15

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

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

9x Power Snatch 1600m 15x Power Snatch 800m 21x Power Snatch 400m

# WOD 2/15/15

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

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

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

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

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

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

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

AMRAP 10 mins- 10x Power Snatch 200m Run REST 2 MINS AMRAP 10 mins- 15x Push Ups 40x DU

# WOD 10/12/14

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

Snatch 2,2,2,2,2,2,2 WOD: 30x Burpee Box Jump 800m 30x Burpee Box Jump

# WOD 9/21/14

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

# WOD 9/13/14

AMRAP 10 Minutes: 3x Power Snatch 4x Hang Power Snatch 5x OHS Driveway Sprint

# WOD 8/17/14

Part 1: OTM 10 minutes- 2x Power Snatch Part 2: AMRAP 10 mins- 5x Hang Power Snatch Driveway Sprint

# WOD 7/28/14

21-15-9 Complex 8x Deadlift (155/105) 7x Clean 6x Snatch 8x Pull ups 7x CTB Pull ups 6x Bar MU 6x DL 5x Clean 4x Snatch 6x Pullups 5x CTB Pull ups 4x Bar MU 4x DL 3x Clean 2x Snatch 4x Pull ups 3x CTB 2x Bar MU

# WOD 7/27/14

5 Rounds: 3x Hang Power Snatch 25x DU 6x OHS 25x DU

# 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