1/23/15 Friday


A. Deadlift; build to a tough double in 10min


B. EMOM for 8min, complete:

Even: 5 Dead lifts at 65% of above

Odd: 30 Double unders


C. Complete as many rounds and reps as possible in 6 minutes of:

3 Hang Power Cleans (115/75 lbs)

3 Burpees Over the Barbell

6 Hang Power Cleans

6 Burpees Over the Barbell

9 Hang Power Cleans

9 Burpees Over the Barbell

12 Hang Power Cleans

12 Burpees Over the Barbell


D1. Single Arm Dumbbell Row; 10-12/arm x 3 sets, rest 45

D2. Banded Pushdowns; 50 reps x 3 sets, rest 45



Wod will be posted at gym

11/19/14 Wednesday


Three sets, not for time, of:

Scapular Wall Slides x 6-8 reps @ 3030

Quadruped Extension-Rotation x 10 each

Side-Lying Windmill x 10 each


A. Find a tough 1rep on Bench Press

B. Build to a tough but not 1 rep max on Deadlift

-If you can not touch your toes you pull from a riser


C. Four rounds for time:

10 Dead lifts, 225/155

10 TTB

10 Seated DB Press, 

10 KBS, 53/35



Wod will be posted at gym

10/15/14 Wednesday


A. Front or Zercher Squat; 3 x 3

Take 3 warm-up sets building to something tough and perform all 3 sets of 3 with that weight.


B. Dead Lift; 
Build to a tough 3 reps…not 3 rep max!


C. EMOM for 14 min:

Odd min: 5 Dead lifts (70-75% of above) + 15 Air Squats + AMRAP Double unders

Even min: Rest



Wod will be posted at gym

8/29/14 Friday


A1. Deadlift; 6-8 reps x 3 sets, 
rest 20sec

A2. Unbroken Kettlebell Swings; 20 reps x 3 sets, 
rest 3 minutes


For time:

-1000m Row

Three rounds of:

10 Thrusters (95/65lbs)

20 Pull-Ups

-100 Double-Unders 0r 300 Single unders



Wod will be posted at gym

8/15/14 Thursday


Take 15 minutes to build to three heavy reps of Deadlift….not a 3RM

For time:

15 Deadlifts (using 75% of today’s heavy triple)

30 Hand-Release Push-Ups

Run 800 Meters

10 Deadlifts

20 Hand-Release Push-Ups

Run 400 Meters

5 Deadlifts

10 Hand-Release Push-Ups

Run 200 Meters



Wod will be posted at gym