WOD 12/29/16
WOD 12/29/16

Power Snatch 3-3-3   Then   3 Rounds   30 Box Jumps 15 Power Snatch 135/95 20 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 12/22/16
WOD 12/22/16

Back Squat 3-3-3   Then   Christmas Balls, Jingle Bells, and Burpees.   7 Rounds 10 Wall Balls (20/15) 10 Burpees 10 KB Swings (2Pood/1.5Pood)   Post Loads and Times to Zen and Comments:  

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WOD 12/15/16
WOD 12/15/16

Deadlift 2-2-2   Then:   5 rounds of: 10 DeadLifts 225/153 20 wall ball 20/15   Post Loads and Times to ZEN and Comments:  

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WOD 12/8/16

Power Clean 2-2-2   Then:   50 Double Unders 10 Power Clean (165/113) 10 HSPU 40 Double Unders 8 Power Clean 8 HSPU 30 Double Unders 6 Power Cleans 6 HSPU 20 Double Unders 4 Power Cleans 4 HSPU 10 Double Unders 2 Power Cleans 2 HSPU   Post Loads and Times to Comments and

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WOD 12/3/16
WOD 12/3/16

Front Squat 5-5-5   Then   7 Rounds of:   10 Wall Balls 10 Ring Pushups 10 Wall ball Situps   Post Loads and Times to Zen and Comments:  

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WOD 12/1/16
WOD 12/1/16

Split Jerks 3-3-3   Then:   12 Min AMRAP   12 Push Press (115/73) 12 KB Swings (1.5pood/1Pood) 12 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 11/24/16
WOD 11/24/16

HAPPY  Thanks  CORES-GIVING Lets work that mid section before we stuff it 🙂   Appetizer:   Deadlift 5×1   Main Course:   800 Meter Run 21 Deadlifts 21 Toes-to-bar 600 Meter Run 15 Deadlifts 15 Toes-to-bar 400 Meter Run 9 Deadlifts 9 Toes-to-bar (TOMS 225lbs / HENS 145lbs)   Dessert   50 Med Ball Situps

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WOD 11/17/16
WOD 11/17/16

Power Snatch   3-3-2-2-1-1-1   Then   10.002 Min Ladder   1 Snatch (135/93) 1 Toes 2 Bar 1 Burpee over Bar   2 Snatch 2 Toes 2 Bar 2 Burpee over Bar   3 Snatch 3 Toes To Bar 3 Burpee Over Bar   Keep Climbing until Time Expires.   Post Loads and times

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WOD 11/10/16

Front Squat 3-3-3   Then:   12 Min AMRAP   12 Box Jumps 9 Pushups 6 Cleans (155/113)   Post Loads and Times to ZEN and Comments:  

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WOD 11/3/16

Push Press 3-3-3   Then   3 Rounds 400 Meter Run 15 Kettle Bell Swings 2 Pood/1.5pood 7 Clean and Jerk 155/113   Post Loads and Times to ZEN and Comments:  

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WOD 10/29/16

Power Cleans 2-2-2   Then   DT   Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps   Post Loads and Times to ZEN and Comments:  

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WOD 10/27/16

Over Head Squat 3-3-3   Then:   12 Min AMRAP   7 Sntaches 115/73 10 Pushups 12 Toes to Bar   Post Loads and Times to ZEN and Comments:  

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