12-07-16: 3 Rounds and Some Rowing

Skill:
Thusters
5@50/55%
4@60/65%
3@70/75%
2@80%

WOD 1:
3 Rounds for Time
30 Medball Situps
400m Run
10 Medball Cleans
200m Row

WOD 2.  Optional Conditioning
750m Row 
Rest 2:00
500m Row
Rest 1:00
250m Row

Posted on Dec 7, 2016 in GRIT by Comments Off on 12-07-16: 3 Rounds and Some Rowing

12-06-16: Ladder Up / Ladder Down!

Skill:
1.  Clean & Jerk
5@50%, 4@60%, 3@70%
Then, 5@55%, 4@65%, 3@75%

2.  20 Push Jerks @ 65% of 1RM – As Few Breaks as Possible

WOD:
1-2-3-4-5-6-7-……
1 Arm DB Snatch Rt. Arm   60/30
1 Arm DB Snatch Lt. Arm
Goblet Squat
Deadlift   100% BW/75%/50%
At 6:00 Mark, Rest 1:00 Then 7:00-15:00 Ladder Down!  Pick Up Where You Left off and Go Back Down the Ladder in Reverse!

Posted on Dec 6, 2016 in GRIT by Comments Off on 12-06-16: Ladder Up / Ladder Down!

12-05-16: Monday Mash Up

WOD 1.  0:00-10:00
21-15-9
GHD / 2x Abmat Situps
HSPU / HR Pushup w/2 Second Pause at Top
OHS  115/65

WOD 2.  10:00-25:00
3 Rounds
50 DU / 150 Singles
25 KB American  53/35
5 Power Cleans   185/105

WOD 3.  25:00-40:00
5 Rounds 
15 Wallballs
10 Burpees
5 MU / 10 Pullups

Posted on Dec 6, 2016 in GRIT by Comments Off on 12-05-16: Monday Mash Up