Monday, March 7

SWOD:

• Power Clean 3-3-3-3

• 5 Push Press, 135/95 lbs
• 5 Push Jerks, 135/95 lbs
• 10 Wall Balls, 20/16 lbs
• 10 Push Press
• 10 Push Jerks
• 20 Wall Balls
• 15 Push Press
• 15 Push Jerks
• 30 Wall Balls

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Monday, December 28

SWOD: Every 2 mins for 12 mins, alternating between:

• Pull Up (Supinated)
• L Seated Shoulder Press
• Lunge

• 5 Pull-ups
• 10 Push-up (hand release)s
• 15 Wall Balls, 20/16 lbs

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Friday, November 6

WOD: Karen For time:

• 150 Wall Balls, 20/14 lbs

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Friday, October 23

WOD: Fight Gone Bad 3 rounds, 1 min per station, of:

• Wall Ball, 20/14 lbs, 10 ft
• Sumo Deadlift High Pull, 75/55 lbs
• Box Jump, 20 in
• Push Press, 75/55 lbs

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Tuesday, July 21

SWOD:

• Push Jerk 3-3-3-3-3

• Wall Ball, 20/16 lbs
• Sumo Deadlift High-pull, 75/55 lbs
• Box Jump (20 In.)
• Push Press, 75/55 lbs
• 800m run - 21 - 400m run - 15 - 200m run - 9

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Wednesday, June 24

WOD: 5 rounds for time of:

• 5 Burpee Box Jumps, 24/20 in
• 10 Pull-ups
• 15 Wall Balls, 20/16 lbs

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Monday, June 8

WOD: "Karen"

• 150 Wall Balls for time

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Tuesday, May 19

SWOD:

• Shoulder Press 5, using heaviest weight per set
• Push Press 5, using heaviest weight per set
• Split Jerk 5, using heaviest weight per set

• 40 Wall Balls, 20/16 lbs
• Run, 400 m
• 40 Push-up (hand release)s
• Run, 200 m
• 40 Push Press, 75/55 lbs
• Run, 400 m
• 40 Box Jumps, 24/20 in
• Run, 200 m

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Monday, May 4

SWOD: Every 1 min for 10 mins do:

• 1 Power Clean, 80% 1RM
• 1 Hang Squat Clean & Jerk, 80% 1RM

• 5 Clean & Jerks, 115/75 lbs
• 25 Wall Balls, 20/16 lbs
• Sprint, 200 m

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Monday, April 20

WOD: For time:

• 75 Snatches, 75/55 lbs
• 50 Wall Balls, 20/16 lbs
• 25 Burpee Box Jump Overs, 24/20 in

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