08-16-16: Pull, Swing, Jump & Dogs

Fitness:

Skill:
Hang Snatch
15 Minutes to Work to Heavy 3 Reps

WOD:
15 Min Amrap
7 CTB Pull Ups
9 KB – HEAVY Russian
7 Burpee Box Jump / 10 Burpee Step Ups

08-15-16: Clean it up….

Fitness:

Skill:
Back squats
8@45%
5@55/65/75%
3@80/85%

WOD:
Buy In:  500m Row + 400m Run
21-15-9
Power Cleans  135/85
35 DU / 75 Singles
Cash Out:  400m Run

08-12-16: Bench Day

Fitness:

WOD:
20 AMRAP NRFTBGF
6 Bench Press   185/95
10 Calorie Row
6 Shoulder to Overhead  135/85

08-11-16: 20 AMRAP

Fitness:

Skill:
Partner Glute Ham Raise

WOD:
20 AMRAP
6 One Arm DB Snatch – Right Arm   75/40
3 Front Squats
30 Abmat Situps / 15 GHD
100m Run
30 Abmat Situps / 15 GHD
3 Front Squats
6 One Arm DB Snatch – Left Arm
100m Run

08-10-16: Heavy and Long

Fitness:

Skill:
Deadlifts
8@35/45%
4@55/65%

WOD:
15-12-9
Deadlifts   315/175
800m Run

08-09-16: Cardio Blast

Fitness:

Skill:
Strict Press
10@35%
8@45%
6@55/65%

WOD:
5:00 EMOM – 5 Rounds  (25:00)
20/15 Calorie Row
10 Burpees
30 DU/75 Singles
10 HSPU / 15 HR Pushups with Pause at Top

08-08-16: Oh My Quad

Fitness:

WOD:
3:00 EMOM – 7 Rounds (21:00)
1:00 Max Air Squats with Perfect Form
1:00 Rest
:30 Max Clean and Jerk – Only Touch & Go Count!   155/105
:30 Rest

08-05-16: Partner WOD on Friday! What?!

Fitness:

WOD:
Team of 2 For Time (20 Minute Cap) 
60 Hang Power Snatch   95/65
200m Team Run
60 Wallballs  20/14
400m Team Run
60 Toes to Bar
400m Team Run
60 Front Squats   95/65
200m Team Run
**Partner Holds Plank While Other Partner Works!

08-04-16: Lori Likes Bears

Fitness:

WOD:

Strength:
“The Bear Complex”
7 sets of  1 Evolution
Clean
Front Squat
Push Press
Back Squat
Push Press
*5 Rounds to Find Heaviest

OR

Metcon:
1000m Row
50 Wallballs
800m Run

08-03-16: Deadlifts EMOM

Fitness:

Skill:
5@ 35/45/55%
3@65/75%

WOD:
Alternating EMOM – 7 Rounds (14 Minutes)
1)  4 Deadlifts + 1 Power Clean  (50% of DL 1 RM)
2)  8 HR Pushups (1 second lock at top) or HSPU (if you sexy) + 4 Toes to Bar