2-17-14 WOD

1) a – Snatch + Pause Overhead Squat 1×2+1 @ 70%, 1×2+1 @ 75%, 2X2+1@80%

    b – Front Squat 5X2 @ 70%

2) WOD

15 Minute AMRAP

Row 20 cal

15 Wall Balls

10 Hang Power Cleans  115/75#

1-23-14 WOD

15 minutes to work on a gymnastics skill (mu, Kipping, pistols, bar mu, handstands, HSPU, L-sits, toes to bar, hollow body, skin the cat, etc..)

WOD
14 wall balls 20/14#
23 toes to bar
14 wall balls
23 KB swings 70/53#
14 wall balls
23 BW back squats
14 wall balls
23 HSPU
14 wall balls
23 ring dips

*Cash out: 10 wall walks + 90 mountain climbers*

1-14-14 WOD

1) 1 Rep Max Front Squat

2) Max Distance Broad Jump

3) WOD:
40 Wall Balls 20/14#
50ft Crab Walk
20 HSPU
30 Wall Balls
50 ft Crab Walk
15 HSPU
20 Wall Balls
50 ft Crab Walk
10 HSPU

12-31-13 WOD

1) a) 5×3 Push Press + 1Push Jerk + 1 split jerk AHAP
b) Pendlay Rows 5×3 AHAP

2) ‘Karen’
150 Wall Balls for time! 20/14#

12-23-13 WOD

12 Days of Christmas!!

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats @ 225/150# (no racks)

For time.

Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

SCALED VERSION:
1- C&J 155/105
2- (6 chin ups + 6 dips)
3- box jumps 30/24
4- hang squat snatch 75/55
5- bar facing burpees
6- push press 75/55
7- goblet squats 53/35
8- knees to elbow
9- wall ball 20/14
10- pull-ups
11- HRPU
12- front squats 155/105 (no rack)

12-16-13 WOD

1) a) Snatch 7X1 @ 90% FROM THE POWER POSITION (HIP)
b) Back Squat 2X3 @ 80%, 2X2 @ 85%, 2X1@90%, 1X1@95%

2) WOD
400m Farmers Carry 53/35#
40 Box Jumps 24/20′
300m Sandbag Run (2 laps around building)
30 Wall Balls 20/14#
200m Row
20 KettleBell Swings 70/53#
100 Walking Lunges
10 Cleans 185/125#

12-10-13 WOD

1) 8MIN EMOM OF 3 POWER SNATCH @ 70%
**2 MIN REST
8MIN EMOM OF 2 POWER CLEAN + 1 JERK @ 70%
**2 MIN REST
4 MIN TABATA 4″ DEFICIT HSPU (SCALE APPROPRIATELY)

2) WOD
10 minute AMRAP
3 Hang Cleans 135/95#
6 Box Jump Overs 24/20
9 Wall Balls 20/14#

12-5-13 WOD

WOD

90 second stations for total reps:
1) KB Swings53/35#
2) HSPU
3) Push Press 75/55#
4) Wall Balls 20/14#
**At the 7 minute mark–
For Time: 75 DUs
25 pull-Ups
15 Burpees
10 Clean & Jerk 155/105#
75 Double Unders
There are two scores for this WOD. Total reps for part 1 & time for part 2.

11-20-13 WOD

1) a)Clean & Jerk 4X2+1+1 @ 75-80% (2 FROM FLOOR + 1 FROM HANG @ TOP OF KNEE + 1 JERK)
b) 1 and 1/4 Front Squat 4×4 @ 75% (if you didn’t do FS MAX from 10/12/13, use 90% of your
HBBS MAX as your FS MAX percentage)

2) WOD
21-15-9
Wall balls 20/14#
Sumo DeadLift High Pulls 95/65#
Box Jumps 24/20″

11-13-13 WOD

1) a) 10 MIN EMOM: 1 Power Snatch + 1 Hang Power Snatch + 1 OH Squat @ 70-75%
b) 10 MIN EMOM: 1 Power Clean + 1 Hang Power Clean + 1 Jerk @ 70-75%

2) 12 Min AMRAP
3 HSPU
6 Ring Dips
9 Wall Balls 20/14#
200m sprint