10-17-16: Rower or Runner

Skill:
Front or Back Squat
5 @ 50/60%
4 @ 70/80%
2 @ 85%

WOD:
8-7-6-5-4-3-2
Deadlifts @ 75% 1RM
Bar Over Burpees
400m Row or Run – Alternate Each Round

10-05-16: F U Matthew

WOD:
For Time – 30 Min Cap:
10 Floor Press   135/85
20 Bar Push Ups
30 Toes to Bar
Round 1 – 400m Run
Round 2 – 600m Run
Round 3 – 800m Run

10-04-16: Row, HC, Situps

Skill:
3 Strict Press, 2 Push Press, 1 Push Jerk
Start Light/Get Heavy
4 Rounds, Then Eliminate Strict Press and Do 3 More Rounds

WOD:
30-26-22-18-14
Row Calories
15-13-11-9-7
Hang Power Cleans (at End Weight on Skill Complex)
30-26-22-18-14
Abmat Situps
*2 Burpees Every Time you Break on the HPC

10-03-16: Monday Madness….

Skill:
Dead Lift
5@40/50/60/70%
*Touch and Go, if Possible.

WOD 1:
5-4-3-2-1
Squat Clean @ 80% 1RM
Muscle Up (Ring or Bar) / 2x Chest to Bar Pull ups

Rest 5:00

WOD 2:
40-30-20-10
Airsquats – FULL DEPTH/STAND TALL!!!!
DU / 3x Singles
8-6-4-2
Deadlift @ 70% 1RM