09-23-16: 25 Minute AMRAP

WOD:
25 Min AMRAP
200m Row
10 DB Snatch – Alternating Arms  70/50/30
10 Box Jumps  30/24/20
10 Front Squats
5 Burpee Box Jumps
400m Run
Rest Exactly 1 Minute

09-22-16: Bench Day, Bruh.

Skill:
If you missed yesterday, work to Heavy (1RM) CnJ

WOD:
7 RNFT
7 Close Grip Bench Press  185/95 or 100% Body Weight
100m Run
7 Cal Row
7 Toes to Bar

09-21-16: Be Strong or Be Fast….

WOD:
A.  15 min EMOM
10/8 Cal Row
15 Wall Balls
20 DU / 40 Singles

B1.  Be Strong:
15 min to Find Heavy CnJ
-OR-
B2.  Be Fast:
15 AMRAP
200m Run
20 Slam Balls
15 Flutterkicks (2 ct)
10 Airsquats
5 Burpees

09-20-16: Swings, Run, Push Ups

Skill:
5 RNFT
10 cal Row
12 Walking Lunges
Max Unbroken Strict Pull Ups

WOD:
30-20-10
KB Swings American  53/44/35
400m / 200m Run
HR Push Ups with Pause at Top / 20-15-10 HSPU 25# Plate Deficit

08-19-16: Three WOD Monday!

Skill:
Backsquats
5@40/50/60%

WODs:
A. For Time:
10 Backsquats @70%
400m Run
10 Backsquats @70%

B.  For Time:
Pick a Poison – Same Weight for All Movements 185/155/135/115/95/85/75…..
12 Squat Clean
9 Thrusters
6 Push Press

C.  8 Minute AMRAP
Add 50/30/20 to Your Bar….
25 Abmat Sit Ups
10 Deadlifts

09-16-16: High Reps or Heavy Load?

Skill:
7 Reps of 4 Reps (2 Each Leg)
Back Rack Lunge Steps
Work to Heavy

WOD:
A.  High Reps
2:00 EMOM
2 Hang Squat Cleans  (Choose One:  185/155/135/95)
25 DU / 75 Singles
*Add 2 Hang Squat Clean Reps per Round…2,4,6,8,10,etc*
OR
B.  Heavy Load
2:00 EMOM
2 Hang Squat Cleans   135/95/65
25 DU / 75 Singles
*Add 20#/10# per Round*

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