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WOD Thursday 1.22.15

10 Minutes Every Minute on the Minute
Min 1: 10-15 Meters Handstand Walk
Min 2: Muscle-Ups
(Add Here From Last Week)
Then
1 Mile Run TT

Optional Accessory Work
3x
Supine Ring Rows x 10
Rest As Needed
Tempo Ring Dips x 8 @1112
Rest As Needed

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WOD Wednesday 1.21.15

10 Rounds For Time
In Partners
5 Srict Handstand Pushups
10 Power Cleans 135/95#
15 Russian Swings 70/53#
25 Wall Ball Shots 20/14#
Partner Alternate ROUNDS
Until 10 Rounds are Achieved

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WOD Tuesday 1.20.15

7 Sets Building:
Hang Snatch + Snatch
Then
5 Rounds For Time
50 Double Unders
15 Burpee Pull-ups

Optional Accessory Work
3x
Glute Ham Raises x 6-8
Rest As Needed

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WOD Monday 1.19.15

7 Sets Building:
1 Power Clean + 1 Push Press + 1 Jerk
Then
10 Minutes AMRAP
6 Toes To Bar
9 Front Squats 115/75#
12 Box Jumps 24/20”

Optional Accessory Work
3x
Hp Thrust x 8
Rest As Needed

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WOD Friday 1.16.15

Back Squat
5-5-5-5-5 @32X1
Then
Open Wod 12.3
18 Minutes AMRAP
15 Box Jumps 24/20”
12 Shoulder to Overheads 115/75#
9 Toes To Bar

Optional Accessory Work
3x
Hip Thrust x 8
Rest As Needed
Glute Ham Raise x 6-8
Rest As Needed

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WOD Thursday 1.15.15

10 Minutes – Every Minute on the Minute
Min 1: 10-15 Meters Handstand Walk
Min 2: Muscle-Ups
(Add Here From Last Week)
Then
Run 800 Meters
30 Deadlifts 225/155#
Run 800 Meters

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WOD Wednesday 1.14.15

3x
Weighted GHD Hip Extensions x 8 @21X3
Rest As Needed
Accumulate 30 Seconds L-Seated Hang
Rest As Needed
Then For Time
Row 250 Meters
15 Burpees
25 Kettlebell Swings 70/53#
15 Burpees
Run 200 Meters

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WOD Tuesday 1.13.15

7 Sets Building:
2 Split Jerks (2 Second Pause Dip)
Then
3 Rounds For Time
10 Front Squat 155/105#
10 Handstand Pushups
Rest 5 Minutes
3 Rounds For Time
10 Front Squats 135/95#
10 Chest-2-Bar Pull-ups

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WOD Monday 1.12.15

7 Sets Building:
High Hang Snatch + Hang Snatch

Then

Open WOD 14.1/11.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches 75/55#

Optional Accessory Work
3x
Good Morning x 8
Rest As Needed
45-60 Seconds Handstand Hold
(Nose and Toes Only Against Wall)
Rest As Needed

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WOD Friday 1.9.15

1 Rep Max Snatch
Then
3 Rounds For Time
400 Meter Run
10 Deadlifts 275/185#
15 Toes To Bar

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WOD Thursday 1.8.15

10 Min Every Minute on the Minute
Min 1: 10-15 Meters Handstand Walk
Min 2: Muscle-Ups
(Athletes Pick Number of Muscle-Ups)
Then
30-20-10 Reps For Time
Thruster 95/65#
Bar Facing Burpee

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WOD Wednesday 1.7.15

1 Rep Max Clean
Then
For Time
75 Alternating Dumbbell Snatches 70/45#
Perform 20 Double Unders At The Top Of Each Minute

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WOD Tuesday 1.6.15

1 Rep Max Strict Press
Then
9 Minutes AMRAP
5 Strict Ring Dips
10 Push Presses 115/75#
15 Pull-ups

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WOD Monday 1.5.15

1RM Front Squat
Then
“Nancy”
5 Rounds For Time
Run 400 Meters
15 Overhead Squats 95/65#