09-29-16: Bench Thursday

Skill:
5 Round EMOM
10 HR Push Ups
10 Slow Airsquats
1 Burpee

WOD:
5 Rounds NFT
9 CGBench Press
7 KB Russian
200m Run or 200m Row
5 Goblet Squats

09-28-16: A, B, C

WOD:  
A.  For Time:
100m Row
2-4-6-8-10
Push Jerk*   135/85
100m Run
*Unbroken or 5 Bar Over Burpee Penalty

B.  For Time:
40-30-20-10
Abmat Sit Ups
20-10-15-5
Deadlifts  135/85
40-30-20-10
DU (3x Singles)

Rest 5:00, Then

C.  For Time:
800m Run

09-27-16: Squat Day

WOD:
1 RM Back Squat
4@50/60%
2@70/75%
1@85%
1@95%
1@100%
1@101%……up

09-26-16: Wodapalooza Q-ish

Skill:
Split Jerk Press
5 x 5 Go Up in Small Weight Increments

WOD:
21-15-9
Deadlift   225/155, 185/115
OHS / Front Squat   135/95,  105/65
50 DU / 150 Singles
*10 Minute Cap

09-23-16: 25 Minute AMRAP

WOD:
25 Min AMRAP
200m Row
10 DB Snatch – Alternating Arms  70/50/30
10 Box Jumps  30/24/20
10 Front Squats
5 Burpee Box Jumps
400m Run
Rest Exactly 1 Minute

09-22-16: Bench Day, Bruh.

Skill:
If you missed yesterday, work to Heavy (1RM) CnJ

WOD:
7 RNFT
7 Close Grip Bench Press  185/95 or 100% Body Weight
100m Run
7 Cal Row
7 Toes to Bar

09-21-16: Be Strong or Be Fast….

WOD:
A.  15 min EMOM
10/8 Cal Row
15 Wall Balls
20 DU / 40 Singles

B1.  Be Strong:
15 min to Find Heavy CnJ
-OR-
B2.  Be Fast:
15 AMRAP
200m Run
20 Slam Balls
15 Flutterkicks (2 ct)
10 Airsquats
5 Burpees

09-20-16: Swings, Run, Push Ups

Skill:
5 RNFT
10 cal Row
12 Walking Lunges
Max Unbroken Strict Pull Ups

WOD:
30-20-10
KB Swings American  53/44/35
400m / 200m Run
HR Push Ups with Pause at Top / 20-15-10 HSPU 25# Plate Deficit

08-19-16: Three WOD Monday!

Skill:
Backsquats
5@40/50/60%

WODs:
A. For Time:
10 Backsquats @70%
400m Run
10 Backsquats @70%

B.  For Time:
Pick a Poison – Same Weight for All Movements 185/155/135/115/95/85/75…..
12 Squat Clean
9 Thrusters
6 Push Press

C.  8 Minute AMRAP
Add 50/30/20 to Your Bar….
25 Abmat Sit Ups
10 Deadlifts

09-16-16: High Reps or Heavy Load?

Skill:
7 Reps of 4 Reps (2 Each Leg)
Back Rack Lunge Steps
Work to Heavy

WOD:
A.  High Reps
2:00 EMOM
2 Hang Squat Cleans  (Choose One:  185/155/135/95)
25 DU / 75 Singles
*Add 2 Hang Squat Clean Reps per Round…2,4,6,8,10,etc*
OR
B.  Heavy Load
2:00 EMOM
2 Hang Squat Cleans   135/95/65
25 DU / 75 Singles
*Add 20#/10# per Round*