WOD 3/12/14
Part 1: Back Squat 5×5 Part 2: 10,8,6,4,2 Front Squat Pull ups Lateral Hurdle Jumps 200m run after each trio
View ArticleWOD 3/19/14
Back Squat 3,3,3,3,3 WOD: 3 Rounds: 400m Run 15x Weighted Step Ups (45/25) 200m Overhead Plate Carry
View ArticleWOD 3/26/14
Back Squat 5,5,3,3,3,1,1,1,1 WOD: “Annie” 50,40,30,20,10 Double Unders Sit-ups
View ArticleWOD 7/6/14
“Coffey” 800m Run 50 Back Squats/50 Bench Press (135/95) 800m Run 35 Back Squats/35 Bench Press 800m Run 20 Back Squats/20 Bench Press 800m Run 1 Muscle Up
View ArticleWOD 7/14/14
Back Squat 3,3,3,3,3 WOD: AMRAP 15 minutes: 10x Hollow Rock 10x Pull ups 200m Run
View ArticleWOD 7/24/14
Back Squat 3,3,3,2,2,1 WOD: AMRAP 20 (teams of 2) 50x Wallballs 40x KBS 400m Run
View ArticleWOD 9/4/14
Back Squat 5×5 WOD: 1 minute plank 30x Overhead Plate Step ups/50 Abmat Sit ups 20x OPSU/ 50 Sit ups 10x OPSU/ 50 Sit ups 1 minute plank
View ArticleWOD 9/11/14
Back Squat 3,3,3,3,3 WOD: 30 Calorie Row 30x Bar Facing Burpees 30x Hang Power Clean
View ArticleWOD 10/20/14
Back Squat 3,3,3,3,3 WOD: 3 ROUNDS- 400m Run 15x Jumping Back Squats 5x Wall Walks or 30 HS “Steps”
View ArticleWOD 12/4/14
Back Squat 3,3,3,3,3 WOD: AMRAP 12 mins- 5x Power Clean 10x Wallballs 15x Sit ups
View ArticleWOD 12/14/13
Back Squat 5,5,5 WOD: 6x 1 min Rounds- 5x Deadlift Max rep burpees remainder of minute Rest 1 minute in between rounds
View ArticleWOD 12/18/14
Back Squat 5,5,5,5,5 WOD: 12 Rounds- 5x Box Jump Driveway Sprint after odd rounds 20x DU after even rounds
View ArticleWOD 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
View ArticleWOD 1/5/14
8 sets: 2x Back Squat @85% rest 45 sec WOD: AMRAP 14 mins- 10x Push Press 10x Pistols 30x DU’s
View ArticleWOD 2/8/15
Part 1: OTM 10 mins- 1x Clean and Jerk (80%) WOD: AMRAP 16 mins- 10x Back Squat (135/95) 8x Pull ups 6x Shoulder to Overhead (same bar)
View ArticleWOD 2/23/15
Back Squat 5,4,3,2,1 WOD: 21 DL/7 HSPU 15 DL/5 HSPU 9 DL/3 HSPU 15 DL/5 HSPU 21 DL/7 HSPU
View ArticleWOD 3/11/15
Part 1: Back Squat 3,3,3,3,3 Part 2: 10 Rounds- 3x Jerk Driveway Sprint/Sled Pull
View ArticleWOD 3/18/15
Part 1: Back Squat 5,4,3,2,1 Part 2: 4 Rounds- 10x Front Squat 10x HSPU 400m
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