03-31-17: Bench and D-Balls

Skill:
Quick Barbell Complex – 12:00 to Work to Heavy
Power Clean, Hang Power Clean, Hang Squat Clean Thruster

WOD: 
5-7 Rounds NFT
7 Bench Press  165/85
4 D Ball Over the Shoulder  100/75/50
5 Box Jumps  30/24/20

03-30-17: Row, Run….and Burpees (Again!)

Skill:  
Push Press
8@40/45%
6@50%, Then….
2:00 Overhead Hold with the 50%
4@60/65%

WOD:
For Time:
1000m Row
800m Run
30 Deadlifts  155/105
15 Front Squats
10 Bar Over Burpees

03-29-17: Is the Open Over?

Skill:
Work to a Heavy Snatch

WOD:
Burpees and Snatch Ladder AKA 13.1 – 17 Minute AMRAP
40 Burpees
30 Snatch  75/45
30 Burpees
30 Snatch  135/75
20 Burpees
30 Snatch  165/100
10 Burpees
AMRAP Snatch  210/120

03-28-17: 15 AMRAP

Skill:
Front Squats
8@45%
5@55/65%
3@75/80%
1@85%

WOD:
15 AMRAP
8 Burpees
50′ Walking Lunge
22 Abmat Sit Ups / 11 GHD Sit Ups
50′ Farmer Carry

03-27-17: Monday Lady

Skill:
Power Clean EMOM
2 Reps Every Min
Start at 50%, Go Up Each Minute x 12 Rounds

WOD:
Helen
3 Rounds
400m Run
21 KB Swings  53/35
12 Pullups

03-24-17: 17.5

All the Thrusters and Double Unders

03-22-17: Triple for Thursday

WOD 1.
10/8 Calorie Row EMOM x 7

WOD 2.
400m Sprint – Rest Exactly 2:00 x 4

WOD 3.
“Skinny Grace”
30 Clean & Jerk  95/65

03-22-17: Sub 15 Min?

Skill:  
Push Press
8@40/45%
6@50/55%
4@60/65%

WOD:
For Time:
800m Run
30 KB Swings American  53/35
20 Goblet Squat
20 Box Jumps  24/20
400m Run
20 Box Jumps
20 Goblet Squats
30 KB Swings
800m Run

03-20-17: Run, Situp, Burpee, Row

Skill:
Thrusters
8@30/40%
6@50/60%
4@70%
2@80%

WOD:
3 Rounds for Time
400m Run
30 Situps
15 Burpees
500m Row

03-17-17: Open WOD week 4

WOD:
17.4