01-30-17: Clean with a Pit Crew

Skill:
Power Clean Sprint Ladder
6:00 Total – 1 Lift Every :30

WOD:
12:00 AMRAP
5 Deadlifts
5 Bar Over Burpees
5 STO
5 TTB
5 Box Jumps
Then 10s, 15s, 20s……

01-27-17: Partner Friday

WOD:
As a Team of 2 Complete – *20 Minute Time Cap*
100 Wallballs – Deadlift Hold  225/135
100 Pull ups – Bar Plank
50 Hang Cleans   135/85   – Overhead Plate Hold  45/35
50 Shoulder to Overhead – 100m Run at Each Break
1000m Row – 100m Run at Each Break

01-26-17: NFT Thursday with Bench!

Skill:
15:00 to Work to Heavy
Hang Clean
+
Hang Squat Clean
+
Hang Squat Clean Thruster

WOD:
5 Rounds NFT
10 CG Bench Press
20 Walking Lunges
30 Abmat Situps / 20 GHD
10 HSPU (Strict if possible) / 15 HRPU

01-25-17: Run, Jump, Lift!

Skill:
Strict Press
5@40/50/60/70/80%

WOD:
15 AMRAP
1 Mile Run…
With Remainder of Time, AMRAP of
50 DU / 150 Singles
5 Clean and Jerk   185/105 – 155/85

01-24-17: Death by….

Skill:
Deadlifts
12 @ 35/45/55%
8 @ 65/75%

WOD:
Death by…..EMOM
2-4-6-8-10-12-14-16….
Wallballs
1-2-3-4-5-6-7-8….
Burpees
*Once you fail to make all the reps in the minute, Rest 2:00 Then
2-4-6-8-10-12-14-16….
Wallballs
1-2-3-4-5-6-7-8…..
TTB
*Once you fail to make all the reps in the minutes, Rest 3:00 Then
Row 1000m for Time

01-23-17: Push it Real Good

Skill:
Back Squats
5 @ 45, 55, 65, 75, 85%

WOD:
For Time
500m Row
20 Push Press  135/85
40 Abmat
400m Run
20 Push Press
40 Abmat
400m Run
20 Push Press
40 Abmat
500m Run

01-20-17: Everybody loves to Bench!

WOD:
10-9-8-7-6-5-4-3-2-1
CG Bench Press
15/10 Calorie Row
4 D-Ball Over Shoulder  150/100/75/50
200m Run

*Bench Weight Increases Every Round
*First Row and Run are Baseline – Go 90% – Try to Meet / Beat Those Times Each Round

01-19-17: Three WOD Thursday

WOD 1:
7 AMRAP
3, 6, 9, 12, 15…..
Front Squats  95/65
HSPU / 2x HRPU
Rest 3:00
WOD 2:
7 AMRAP
3, 6, 9, 12, 15…..
Power Cleans
Box Jumps  24/20
Rest 3:00
WOD 3:
5 AMRAP
3, 6, 9,12,15…..
Shoulder to Overhead
Bar Facing Burpees

01-18-17: Hump Day

Skill:
Deadlift
8@35/45%
6@55/65%
4@75%

WOD:
800m Run
50 Abmat Sit Ups
20 Slamballs  40/30/25
10 Goblet Squats
20 cal Row
10 Goblet Squats
20 Slamballs
50 Sit ups
800m Run

01-17-17: Row, MU, Thrusters, Snatch

SKill:
Snatch (Full or Power)
5@50%
4@60%
3@70%
2@75%
1@80%

WOD:
30/22 Cal Row
15 Snatch  95/65
10 Thrusters
5 Bar MU / 15 Strict PU
10/14 Cal Row
10 Thrusters
15 Snatch
30/22 Cal Row