11-17-16: How ’bout some shoulders?!

Skill:
Clean & Jerk Wave
5@55%, 4@65%, 3@75%
Then
5@65%, 4@75%, 3@85%

WOD:
30-25-20-15-10
Wallballs  20# to 10′ / 14# to 9′
HR Pushups  (HSPU 15-13-10-8-5)
200m Run

11/16/17: Hopped Up Deadlifts

Skill:
A.  Deadlifts
5@45/55/65%
3@75/85/90%

WOD:
B.  5 RFT
12 Deadlifts @ 65% of 3 Rep Touch and Go from Skill
4 Bar Over Burpees
10 Bar Hops
200m Row

Choose One:
C1.  300 DU for Time
C2.  Accumulate 5 Minutes of Plank
C3.  800m Burden Carry   75# Log “Pork Chop” / 30# Medball

11/15/16: KB, Pullups, Squats….

Skill:
Establish a 5RM Thruster

WOD:
20-15-10-5
KB Swing Russian  70/44
Pull Ups
Goblet Squats

11-14-16: For Frank

WOD:
“For Frank”
20 Backsquats 225/155
2 Mile Run
20 Backsquats

RIP Frank Littrell Bahin (10/20/36 – 11/11/16)

11-11-16: DT loves Karen

WOD:
5 RFT
12 Dead Lifts  155/105
9 Hang Power Cleans
6 Push Jerks
30 Wallballs  20# to 10′ / 14# to 9′
200m Run

11-10-16: No Time Thursday

WOD:
6-8 Rounds NFT
5 CG Bench Press (Start at 50% 1RM, Add Weight Each Round and Build to a 5RM)
5 Ring Dips
10 Walking Lunges
:30 Plank

11-9-16: EMOM and Row Repeats

Skill:
Push Press
6@45/50/55%
4@60/65/70%
Comp=8 Reps at Each %

WOD:
A.  EMOM (Alternating) x 5 Rounds
1.  5 Strict Pullups/8 Banded Strict Pullups; Comp = 3 BMU
2.  10 KB Swings Heavy Russian; Comp = 111/88/70/53
3.  15 Plate Situps  35/25; Comp = 45/35

B. Rowing Intervals
300m x 3; 1 Min Rest Between Rows

11-08-16: 6 Rounds

Skill:
5 x 5 Sumo Deadlifts

WOD:
6 RFT
400m/200m Run
5 Deadlifts   275/145 or 80% of 1RM
4 Bar Over Burpees
25 DU / 75 Singles

11-07-16: OHS alot

Skill:
Push Press
10 @ 40%
8 @ 50%
6 @ 60%

WOD:
15 AMRAP
25 Pullups
50 Cal Row
100 OHS  45/35
50 Box Jumps
25 Pullups

11-03-16: One Arm Snatchathon

Skill:
Technique Work Complex
1 Arm DB Power Snatch
+
1 Arm DB Squat Snatch
+
1 Arm DB OHS

WOD:
5 RNFT
8 CG Bench Press   185/105 or 100% Body Weight

1 Evolution Each Arm; Right Arm Then Left Arm:
  3 DB Power Snatch (Catch Lower Each Rep)
  2 Squat Snatch
  1 OHS