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4.2.14 WOD

4.2.14 WODSkill/Strength: 3×5 Bench Press WOD: EMOM for 8 Minutes of: Odd: Max Rep Sit-to-Stands Even: Max Rep Burpees Rest exactly 2 minutes. Then, 1 Mile Run -Score #1 = Total reps -Score #2 = Run time

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4.3.14 WOD

4.3.14 WODSkill/Strength: 1×20 Deadlift WOD: 5 Rounds of: 20 Calorie Row 10 Shoulder Press – 95/65 For quality (not for time).

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4.15.14 WOD

4.15.14 WODSkill/Strength 7×2 Back Squat (w/ 3 second pause, ATG) WOD: 21-15-9 Reps of: Chest-to-Bar Pull-Ups Box Jumps – 24* *24″ for both M/F RX’ed.

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6.3.14 WOD

6.3.14 WODSkill/Strength: NFT 5 Rounds of: 10 Barbell Thrusters – 45/35 20 Calorie Row WOD: AMRAP in 20 Minutes of: 10 Thrusters – 95/65 10 Chest-to-Bar Pull-Ups

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6.20.14 WOD

6.20.14 WODSkill/Strength: Mobility Work WOD: AMRAP in 9 Minutes of: 6 Power Snatch – 95/65 12 Pistol Squats (Alternating)

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7.21.14 WOD

7.21.14 WODSkill/Strength: Deadlift Prep WOD: 5 Rounds of: 10 Deadlifts – 185/135 20 Push-Ups 30 Ab-Mat Sit-ups

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7.29.14 WOD

7.29.14 WODSkill/Strength: EMOM for 10 Minutes of: 5 Deadlift WOD: 5 Rounds of: 400m Run 15 Push-Ups (Standard, Ring, or Handstand)* *Pick one.

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8.15.14 WOD

8.15.14 WODSkill/Strength: Max Effort 1000m Row WOD: 50 KB Swings – 53/35 15 Handstand Push-Ups 50 Ab-Mat Sit-Ups 15 Handstand Push-Ups 50 Ab-Mat Sit-Ups 15 Handstand Push-Ups 50 KB Swings – 53/35

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10.7.14 WOD

10.7.14 WODSkill/Strength: EMOM for 10 Minutes of: 3 Power Cleans WOD: AMRAP in 10 Minutes of: 20 Double-Unders 10 Burpees – 6″/6″ 20 Double-Unders 10 Box Jumps – 24/20

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10.23.14 WOD

10.23.14 WODSkill/Strength: EMOM for 10 Minutes of: 3 Hang Power Cleans* *Unbroken set. WOD: AMRAP in 6 Minutes of: 6 Hang Power Cleans – 135/95 6 Handstand Push-Ups

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11.11.14 WOD

11.11.14 WODSkill/Strength: 3×5 Bench Press then, Max Reps @ 80% WOD: 4 Rounds of: 400m Run 25 Burpees – 6″/6″ 25 Ab-Mat Sit-Ups

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12.1.14 WOD

12.1.14 WODSkill/Strength: 5-5-5-5-5 Push-Press WOD: “Angie” 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats

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12.18.14 WOD

12.18.14 WODSkill/Strength: 3×5 Back Squat WOD: 1000m Row 50 Wall Ball – 20/14 30 Toes-to-Bar

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1.3.15 WOD

1.3.15 WODIn addition to the regular schedule, there will be an Open Gym today from 3:00pm – 4:30pm. Skill/Strength: 5×3 Back Squat (w/ 3 second pause, ATG) Team WOD (Teams of 2): 10 Rounds of: P1:…

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1.19.15 WOD

1.19.15 WODSkill/Strength: 3×3 Front Squat WOD: AMRAP in 10 Minutes of: 10 Thrusters – 95/65 10 Push-Ups 10 Air Squats

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2.7.15 WOD

2.7.15 WODSkill/Strength: 10-10-10 Front Squat Team WOD (Teams of 2): AMRAP in 20 Minutes of: 10 Wall Ball – 20/14 10 Pull-Ups 10 KB Swings – 53/35 -One partner works at a time. -Partners alternate after…

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2.25.15 WOD

2.25.15 WODSkill/Strength: EMOM for 8 Minutes of: 5 Power Cleans (TnG) WOD: 3 Rounds of: 20 Burpee Box Jumps – 24/20 100ft OH Walking Lunges – 45/25

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3.16.15 WOD

3.16.15 WODSkill/Strength: 3×5 Power Clean WOD: 5 Rounds of: 10 Power Cleans – 135/95 10 Box Jump Overs – 24/20

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3.29.15 WOD

3.29.15 WODSkill/Strength: 3×5 Box Squat WOD: AMRAP in 10 Minutes of: 200m Run 10 Goblet Squats – 53/35 *Control your kettlebell to the ground after each set. If you drop a kettlebell, restart your…

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4.13.15 WOD

4.13.15 WODSkill/Strength: 3 Position Clean (High-Hang, Hang, Low-Hang) WOD: 7 Rounds of: 7 Power Clean – 135/95 7 Toes-to-Bar

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