11-21-2016

Level I & Level II Front Squat 3 – 3 – 2 – 2 – 1 – 2 – 4 – 6 (65% – 75% – 85% – 90% – 95% – 90% – 85%) Every 2 Minutes Kettlebell Swing (24/16) Push-Up Pull-Up 21 – 15 – 9 For...

11-3-2016

Level I Power Clean + Hang Power Clean +Split Jerk (70%) 1-1-1-1-1 Level II Power Clean + Hang Clean + Spit Jerk (70%) 1-1-1-1-1 — Kettle Bell Swing (32/24) 10 reps ¬†Wall Ball (20 to 10′ / 14 to 9′) 10 reps Box Jump (24″/20″) 20 reps AMRAP...

10-27-2016

Level I & Level II AMRAP 4 Dumbell Snatch (70/40) 7 reps Lunge 7 reps Rest 4 Minutes AMRAP 4 Wall Ball (20/10) (10’/9′) 7 reps Kettlebell Swing (24/16) 7 reps Rest 4 Minutes AMRAP 4 Double Under 7 ¬†reps Air Squat 7...

12-4-2013

WOD Level I Lunge 50′ Push Press (95/65) 12 reps KB Swing (24/16) 24 reps 5 rounds for time Level II BTN Split Jerk (100% 1RM Jerk) 5×1 — Row 500m Toes to Bar 25 reps Ground to Overhead (135/95) 15 reps for time...

6-4-2013

WOD Level I Lunge 50m Run 400m 5 rounds for time Level II Front Squat (89%) 4×2 — “Nate” compare to 3-9-2013...