WOD

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Thursday 7/11/13 5×3 High hang snatch + 4 rounds for total reps: 1 min max reps  rope climbs 1 min max reps  hand release pushups... Read More

Wednesday 7/10/13 5 rounds: 3 High hang clean + 1 jerk + AMRAP 20 min: 20 Wallball shots (20/14) 5 Power snatch (115/75) 5 Overhead... Read More

Tuesday 7/9/13 Push press 5×5 work up to a 5 rep max + For time: 10 Hang power clean (135/95) 10 Push press 30 Double... Read More

Monday 7/8/13 Back squat 6×5@70% + 6 rounds for total reps 1 min max reps burpees 1 min max reps KB snatch (53/35) Ask coach:... Read More

Sunday 7/7/13 for time: 50 Back squats (135/95) 40 Pullups 30 Shoulder to overhead (135/95) 50 Front squats (85/65) 40 Pullups 30 Shoulder to overhead... Read More

Saturday 7/6/13 “Holleyman” 30 rounds for time: 5 wallball shots 3 Handstand pushups 1 Power cleans (225/135) Remember to get your pre orders in by... Read More

Friday 7/5/13 Spend 15 min working on handstands/handstand pushups + In teams of 2: For time: 20 Muscle ups or 60 Parallette shoot throughts 40... Read More

Thursday 7/4/13 For time: Run 800m 50 Alternating overhead lunges (45/25) 40 See the light situps (45/25) Run 400m w/plate 40 Alternating overhead lunges 30... Read More

Wednesday 7/3/13 AMRAP 4 min Rest 3 min AMRAP 6 min Rest 3 min Finish for time: Run 200m 20 Burpees 20 Toes to bar... Read More