Power Snatches

New Years Eve WOD (12-31-14)

Dec. 31, 2014 – Jan. 1, 2015

(12-31-2014) to (1-1-2015)

12 – Ground 2 Overhead (135# / 95#)

31 – Hand Release Push-ups

20 – Toes 2 Bar

14 – Box Jumps (30″ / 24″)

1 – Mile Run

1 – Plank Hold To Failure

20 – Chest 2 Bar Pull-ups

15 – Power Snatches (115# / 75#)

WOD (11-21-14)

(6 min. AMRAP)

5 – Bar Facing Burpees

2 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

4 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

6 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

8 – Power Snatches (75# / 45#)

5 – Bar Facing Burpees

10 – Power Snatches (75# / 45#)

*If you complete the round of 10 power snactchs you go back to the beginning of the ladder and start over back up the ladder *

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(3 min. rest)

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(6 min. AMRAP)

10 – Diamond Push-ups

40 yard Dumbbell Farmers Carry (50# / 35#)

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(3 min. rest)

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(6 min. AMRAP)

12 – Sit-up Ring Rows

12 – Alternating Pistol Squats

Labor Day WOD (9-1-14)

(Individual + Team workout)

Buy In:

(5 min. Max Reps)

Team Sandbag Squats (50#)

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(2 min. Max Reps per station) x 2

S1:  AbMat Sit-ups

(:30 rest)

S2:   Power Snatches (75# / 45#)

(:30 rest)

S3:  DU’s or SU’s (double unders count as 2 points)

(:30 rest)

S4:  Tire Flips

(:30 rest)

S5:  Wall Balls (20# / 14#)

(:30 rest)

*Individuals will be grouped into teams.  Each person will be counting their reps for each station and then the teams will combine each persons score for a team total at the end.  There will be an individual score and team score for the first time through all the stations and then each person and team will try and beat their scores the second time through.  Add the max reps from the buy in to the final team score.*