02-28-17: Match your Row

Skill:
Push Press
8@45/50%
6@55/60%
4@65/70%
2@75%

WOD:
For Time
4:00 to Row Max Calories
30 Thrusters  45/35
25 HR Push Ups
20 Pull Ups
25 HR Push Ups
30 Thrusters
Row the Number of Calories You Got in the First 4:00

02-27-17: Hangin’

Skill:
Back Squats
5@40%
5@50%
5@60%
5@70%

WOD:
For Time:
5-4-3-2-1
Hang Clean   185/105
10 Toes to Bar
200m Run

02-23-17: Run, Work, Rest, Repeat

WOD:
For Time:
200m Run
21 Clean & Jerk  95/65 (Go Light)
Rest 1:00
200m Run
21 Wallballs  20#-10’/14-9′
Rest 1:00
400m Run
15 Clean & Jerk
Rest 1:00
15 Wallballs
Rest 1:00
600m Run
9 Clean & Jerk
Rest 1:00
600m Run
9 Wallballs

02-22-17: NFT with Bench on Wednesday..What?!

WOD:
7 Rounds Not For Time
8 Bench Press – Add Each Round, Get to Heavy 8 Unbroken
7 Box Jump Overs 30/24/20
6 Alternating DB Man-O-Wars 60/30
*Last Round Do 1:00 of Max Box Jump Overs!!!

02-21-17: Three on Tuesday

WOD 1.
4 Rounds for Time
10 Hang Power Cleans 135/85
25 Abmat / 15 GHD
5 Push Jerks

Rest 3:00

WOD 2.  For Time
30 Backsquats from Ground  135/85

Rest 3:00

WOD 3. For Time
500m Row

02-20-17: Run Fast

Skill:
Clean & Jerk
5@50/55%
4@60/65%
3@70/75%

WOD:
5 Rounds for Time
7 DL  205/125
6 Bar Over Burpees
7 Airsquats
6 HR Push Ups
200m Run

Rest 5:00

800m Run for Time

02-17-17: Ab, KB, DU, Step

Skill:
Power Clean + Hang Power Clean + Hang Squat Clean + Push Jerk
7 Rounds – Get Heavier Each Round, but Not 1RM

WOD:
40-30-20-10
Abmat / GHD
KB Swings Russian
DU / 3x Singles
Step Ups

02-16-17: Arms or Legs?

Skill:
Sumo Deadlift
5@40/45%
4@50/55%
3@60/65%

WOD:
14 AMRAP
5 1 Arm DB Snatch Right Arm
4 1 Arm OHS Rt Arm
5 1 Arm DB Snatch Left Arm
4 1 Arm OHS Lft Arm
200m Run

02-15-17: Squat Clean City

Skill:
Snatch (Squat or Power)
5@40/50/60/70%

WOD:
I.  For Time
30 Squat Clean & Jerk  155/105

II.  Not for Time, but Not Optional
Core Work:
25 Sit Ups / 20 GHD
:30 L Sit Hold – Pull Up Bar
x 3 Rounds

02-14-17: Show Your (Burpee) LOVE Day!

Skill:
Front Squats
8@40/45%
6@50/55%
4@60%

WOD:
2:00 EMOM – 4 Rounds
0-2:00:  6 Deadlift  225/135; 15/10 Cal Row
2:00-3:00:  Max Burpees
3:00-4:00 Rest
Repeat x 3