Mon 3/3/14
Mon 3/3/14: For time: 20 Front Squats, 205/145 lbs 30 Box Jumps, 30/24 in 40 Kettlebell Swings, 53/35 lbs 50 Wall Balls, 20/14 lbs
front squats
Fri 2/14/14
Fri 2/14/14: Valentine’s Day WOD 3 rounds for time of: 2 Back Squats, 115/85 lbs 14 Push-ups 2 Front Squats, 115/85 lbs 14 Sit-ups 2 Clean & Jerks, 115/85 lbs 14 Walking Lunges 2 Push Press, 115/85 lbs 14 Burpees
Sat 2/1/14
Sat 2/1/14: 6 rounds for time of: Run, 200 m 15 HR Push Ups 5 Front Squats, 225/135 lbs Barbell pulled off floor. First rep can be squat clean.
Mon 1/20/14
Mon 1/20/14: 5 sets of complex: 1 Deadlift 2 Hang Squat Cleans 3 Front Squats *For max weight, increase each set -THEN- For time: 20 Hang Squat Cleans, 70% 1RM Complex Above
Sun 9/22/13
Sun 9/22/13: For 5 cycles: AMRAP in 2 mins of: 5 Push Press, 135/95 lbs 5 Front Squats, 135/95 lbs Rest 2 mins between each cycle. For each cycle restart the AMRAP.
Sun 9/8/13
Sun 9/8/13: Front Parking Lot WOD 12 Min AMRAP: 3 Power Cleans, 135/95 lbs Front Rack Walking Lunge, 50 ft 3 Front Squats, 135/95 lbs Sprint, 100 ft