WOD 10/1/12

Carrie working on her Clean

Strength:
5x2 Hang Snatch
5x2 Hang Clean

Rest :60 between sets

Met-Con:
3 Rounds of 

10 DB Shoulder Press

10 C2B Pull-Ups

10 Barbell (front rack) Step-Ups

10 Good Mornings

Rest :30 between each movement

WOD 9/28/12

Aamir working on his Push Jerk

Strength:
10x1 Hang Clean + 1 Push Jerk
:60 rest between lifts

Met-Con:

4 Rounds

10 Front Squat @60% of 1RM
Run 400m
Rest 1:1

WOD 9/25/12

When coming up on the Front Squat we want to keep our chest 

tall and drive our elbows up towards the ceiling

Strength:
Front Squat

Work up to a 1RM then 5x2 @90%

Met-Con:
AMRAP 10 Minutes
Run 400m

15 Push Press

WOD 9/24/12

Sidney and Desire moving through some Burpees

Strength:
3x Max Strict Pull-Ups
3x Max Ring Dips

Alternate movements with a 1 minute rest

between each set

Met-Con:
AMRAP 12 Minutes
7 Deadlift
25 Burpees

WOD 9/19/12

Brant working the squat...

Strength:
Squat 

8@65%, 5@70%, 2x5@75%, 3@80%
2:00 Rest between sets

Met-Con:
7 Rounds

Row 20 Calories
5 Clean & Jerk

Rest the exact time it takes you to complete

the previous round

WOD 9/18/12

Jennifer and Carrie watching each other work on their Snatch

Strength:
3-3-3-3-3 Snatch Balance

Met-Con:
Run 400m
21 Pull-ups
12 KB Thrusters
Run 400m
15 Pull-ups
9 KB Thrusters
Run 400m
9 Pull-ups
6 KB Thrusters

WOD 9/17/12

Amber and Carrie working on their Push Jerk

Strength:

15 Minutes to find you 1RM Clean & Jerk

Met-Con:
AMRAP 7 Minutes
7 Front Squat

10 Burpees
Then immediately go for a max distance 2 Minute Row

WOD 9/13/12

Rowing during the team WOD at the NTSE Cookout

Strength:
Barbell Turkish Get-Ups 3-3-3-3-3

Met-Con:
Christine

3 Rounds for Time of
Row 500m
12 Bodyweight Deadlifts
21 Box Jumps

WOD 9/12/12

Sam working on her front squat technique

Strength:

EMOTM for 10 Minutes
5 Strict Pull-Ups

Met-Con:
AMRAP 12 Minutes
1 Power Clean
2 Hang Squat Cleans
3 Front Squats
Sprint 100m

WOD 9/11/12

Amber getting under the bar for a Push Jerk

Shouder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Compare Results to 10/21/11

WOD 9/10/12

Amber, Sidney, and Saad working the KB Snatch

and overhead carry.

Strength:
Squat Cleans 1-1-1-1-1-1-1

Met-Con:
8 Rounds of :20 on :10 off
KB Snatch
V-Ups

WOD 9/7/12

Brant, Aamir, and Fouad pushing through some Wall-Balls

Strength:
Snatch - Work up to a heavy single,

then complete the following...
8 Rounds, every 60 seconds perform

2x Snatch @ 65%

Met-Con:

50-35-20
Wall-Ball

Sit-Ups
Double-Unders

WOD 9/5/12

Strength:
Weighted Push-Ups 5-5-5-5-5

Met-Con:
AMRAP 10 Minutes
5 T2B
10 KB Swings
15 Push-Ups

WOD 9/4/12

Amber, Aamir, and Sidney cleaning the bar during last

week's Bear Complex WOD.

Strength:
Hang Power Clean
Work up to a heavy single then perform:
EMOTM for 8 Minutes 2 Hang Power Cleans
Met-Con:
Row 500m
30 Thrusters
Row 500m



WOD 9/3/12

Desiree and Jennifer working on their Front Squat

Strength:
Front Squat 1RM

Met-Con:
3 Rounds

10 KB Swings
20 Walking Lunges
20 Sit-Ups
10 Push-Ups