WOD 2/2/15

Build up to a 3RM Push Press WOD:  AMRAP 16 mins- 1x Muscle Up 20x Wallballs 20x 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 10/28/14

Deadlift 3,3,3,2,2,1,1+ WOD:  AMRAP 12 mins 5x Deadlift (185/135) 10x Wallball

WOD 10/26/14

In Teams of 2, both working at a time: 40,30,20,10  Wallballs and Broad Jumps 1600m Run 40,30,20,10  TTB and Plate Sit ups

WOD 8/13/14

2 Rounds: 2 mins max calorie row 2 mins max burpees 2 mins plank 2 mins max wallballs 2 mins rest

WOD 7/12/14

OTM 15 minutes: Minute 1:  Max Rep Wallballs Minute 2:  45 sec plank Minute 3:  7x HSPU Repeat pattern for remainder of time Cash out:  1 Mile Run or Row

WOD 3/10/14

30x Wallball 300m Run 30x Power Clean 30x Shoulder to Overhead 300m Run 30x Wallball

WOD 12/14/13

21 Wallballs/21 Box Jumps 200m 15 Wallballs/15 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 9 Wallballs/ 9 Box Jumps 200m 15 Wallballs/ 15 Box Jumps 200m 21 Wallballs/ 21 Box Jumps

WOD 11/6/13

Deadlift 5×5 WOD:  Completed in teams of 2, 1 working at at time 50,40,30,20,10 Wallballs Box Jumps KBS

WOD 10/22/13

30 Rounds: 5x Wallballs 3x Push up 1x Power Clean

WOD 9/19/13

Front Squat 3,3,3,3,3 WOD: 50x Wallball/ 100x Double Unders 40x Wallball/ 80x Double Unders 30x Wallball/ 60x Double Unders

WOD 6/15/13

“DOUBLE TROUBLE” (Teams of 2, 1 works at a time) “Karen” 150 Wallballs “Claudia” 5 Rounds of- 20x KBS 400m

WOD 5/11/13

600m run 25 xWallballs/25x Medball Dead Animal Crunch 200m 20x WB/20x MBDAC 200m 15x WB/15x MBDAC 200m 10x WB/10x MBDAC 600m

WOD 2/14/13

“MIxed Signals” Part 1 (in teams of 2): 140 Wallballs One partner does max rep wall balls, while partner 2 runs 200m. Then switch. Continue until completing 140 reps. Rest 3 Minutes Part 2 (solo) 4 rounds- 14 TTB 14 Box Jumps Driveway Sprint

WOD 1/24/13

“Baloney Hats” 2x[ 30 KBS, 25 Wallballs, 20 Sit ups] 800m run or row 2x [30 KBS, 25 Wallballs, 20 Sit ups]

WOD 9/6/12

30 Rounds for time: 5 Box Jumps 3 Wallballs 1 Push Press (135/95)

WOD 7/26/12

Back Squat 3×3 Then: 30,20,10 Wallballs Box Jumps KBS

WOD 7/17/12

3×5 Back Squat Then: 1000m Row 21-15-9 of Wallballs and Pull ups 400m Run

WOD 7/3/12

Push Press 5,3,1 Then 3 Rounds of: 3x Deadlift 15x Wallball 200m

WOD 2/6/12

2 Cleans on the minute/ 10 minutes then: 400m Run 42 Wallballs 21 TTB 30 Wallballs 15 TTB 18 Wallballs 9 TTB 400m Run

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