Back Squats

WOD (1-28-16)

(3 – 3 – 3 – 3 – 3) @85% of 1RM

Back Squats

(9 min. AMRAP)

Overhead Walking Plate Lunges (10 yards)(45# / 25#)

5 – Atomic Sit-ups (45# / 25#)

Overhead Walking Plate Lunges (10 yards)(45# / 25#)

10 – Chest 2 Bar Pull-ups

 WOD (1-22-16)

Back Squats @75% of 1RM

(5 – 5 – 5 – 5)

*3 second pause in the bottom on the 3rd rep*

(10 min. AMRAP)

6 – Hang Clean & Jerks (135# / 95#)

12 – Alternating Pistol Squats

24 – Double Unders

WOD (10-6-15)

(For Time)

Buy In:  800 meter Run

(4 Rounds)

12 – Ring Push-ups

12 – Back Squats (from the ground) (185# / 125#)

12 – Alternating Dumbbell Snatches (both sides = 1) (50# / 35#)

Cash Out:  800 meter Run

WOD (7-28-15)

Skill Work (15 mins.)

Double Unders

(EMOM x 7)

7 – Back Squats (from the ground) (155# / 115#)

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(2 min. rest)

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(7 min. AMRAP)

2 – 30ft. Single Arm Overhead Walking Lunges (50# / 35#)

*switch arms after 30ft.*

7 – Diamond Push-ups (on the Dumbbell)

WOD (7-15-15)

(5 sets of Complex) @ 75% of 1RM

2 – Back Squats

1 – (3 sec.) Pause Back Squat

2 – Back Squats

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(12 min. AMRAP)

7 – Ring Push-ups

9 – Sumo Deadlift High Pulls (95# / 65#)

21 – Double Unders or 42 – Single Unders