10-19-16: Butt Day

Skill:
Clean Complex
Hang Clean + Below Knee Hang Clean + Squat (or Power) Clean
Start Light go to Moderate

WOD:
13 Min AMRAP
15 KB Swing Russian  88/70/53/44/35
6 Lunge Steps (3 per Leg)
25 Abmat to KB Touch
6 Jumping Lunges (2ct – 6 per Leg)
:30 Second Plank

10-18-16: Air Squats and Push Ups

Skill:
Strict Press
5@50/60%
4@70/80%
3@85%
2@95%

WOD:
30-25-20-15-10
Perfect Airsquats
Pushups HR
Double Unders / 3x Singles
12:00 Time Cap
At, 12:00 Run 800m for Time

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

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