09-15-16: Two for Thursday

WOD 1
500m Row
400m Run
Rest 2:00
500m Row
400m Run

WOD 2
16 Minute AMRAP
15 HSPU / DB Push Press  40/20
200m Run
10 Deadlift    185/125
5 Bar Over Burpees

09-14-16: CTB, Jump, PushUps

Skill:
Strict Press
8@40%
6@50/60%
3@70/80%
2@85/90%

WOD:
21-15-9
Chest to Bar Pull Ups
Box Jumps  24/20
HR Push Ups with 2 Second Pause/Plank at Top

09-13-16: Crazy EMOM

Skill:
Backsquats
10 @ 40%
8 @ 50%
6 @ 60%

WOD:
10 Round EMOM
2 Kettlebell Swings Russian   111/70/53/44/35
1 Goblet Squat
2 Abmat / GHD
*Add 2 KB, AB and 1 Goblet every round to failure, then go down to previous round and finish rounds there.
*First 3 rounds are 1:00emom, last 7 rounds are 1:00 work, 1:00 rest.

09-12-16: Monday Mashup

WOD:
4 Rounds for Time
15 Cal Row
15 Bench Press   135/85
-Rest 5:00, Then For Time:
15 Squat Clean  155/105
12 Thrusters
9 Clean and Jerk
-Rest 5:00, Then:
8 Minute AMRAP
4 Bar Over Burpees
2 Hang Power Clean   205/145

09-08-16: Deadlift Ladder/Run

Skill:
Warm up to 60-75% of 1RM Deadlift.
4@40, 50, 60, 70%

WOD:
A.  10-1
Deadlifts  185/125
HR Push Ups (1 Second Lock Out at Top)
Perfect Airsquats

Call Time, Round to Top of Next Minute, Rest 5 Minutes Then

B.  400m Run
Rest 1 Minute
200m Run

09-07-16: Split Jerks

Skill:
Work to Heavy (1RM??) Split Jerk

WOD:
5-4-3-2-1
Clean and Jerk (@70% of Skill Weight)
100m Sprint

09-06-16: 5 Rounds of Fun

Skill:
Back Squats
5@40%
5@50%
5@60%
5@70%
5@80%

WOD:  5 Rounds for Time
10 Strict Pull Ups
15 GHD / V-Ups
20 Wall Balls
25 DU / 60 Singles

09-05-16: Happy Labor Day!

WOD:
Team of 2 – 25 Min. AMRAP
4 Muscle Ups / 8 Pull Ups
4 Thrusters    155/95
6 Hang Clean
6 DeadLifts
4 Bar Over Burpees
200m Run x 2 (Each Partner Runs Once)
*Divide Work However You Like

09-02-16: Post Hermine – Fly Like the Wind

WOD:
Fly Like the Wind – 25 Min. AMRAP
20 Goblet Squats  50/30
400m Run
30 HR Push Ups
400m Run
20 DB Push Press Right Arm
200m Run
20 DB Push Press Left Arm
400m Run
30 HR Push Ups
400m Run
20 Goblet Squats

09-01-16: Heavy!

Skill:
Warm Up to WOD Weight + on Power Cleans

WOD:
5 Rounds for Time
12 Wallballs   30#-10′ / 20#-8′
9 Toes to Bar
6 Power Cleans   185/105