04-27-17: Smooth and Long

Skill:
Clean and Jerk
10@50%
8@60%
6@70%

WOD:
For Time
1000m Row
50 Abmat
800m Run
40 Abmat
750 Row
30 Abmat
600m Run
20 Abmat
500m Row
10 Abmat
400m Run

04-26-17: DL, pushups, Front Squats

Skill:
1.  :30 EMOM Shuttle Run Ladder
2.  Shoulder Press / DB Rows:  10 Reps each x 4 sets

WOD:
For Time:
10 DL
20 HSPU / 30 HRPU
30 Front Squats

RX
225/125
4/5″ / 3″ Deficit  HSPU
95/65

I.
275/165
HSPU / 30 HRPU
95/65

II.
225/125
30 HRPU
53/35 KB 

04-25-17: Old Folks Are Strong

WOD:
Master’s Qualifier WOD 2 – Do As Rx or go to…

Option B.
5 Minutes to complete each round, if successful add 5:00 more and proceed to next round….continue until you finish wod, or don’t make the time cap

15 TTB
30 DU / 75 Singles
15 Squat Cleans  95/65

15 TTB
30 DU / 75 Singles
13 Squat Cleans  135/85

15 TTB
30 DU / 75 Singles
11 Squat Cleans  165/95

15 TTB
30 DU / 75 Singles
9 Squat Cleans   185/105

15 TTB
30 DU / 75 Singles
7 Squat Cleans  205/115

15 TTB
30 DU / 75 Singles
5 Squat Cleans  225/125

04-24-17: MQ WOD #1

Skill:
Alternating EMOM
1)  2 DL + 2 Power Clean
2)  2 Front Squats + 2 Push Jerks
95/65
3 Rounds / On Minute 6, Do All Lifts in a Minute

WOD:
Master’s Qualifier WOD #1
A) Rx Version:
100 DB Snatch  50/35
80 Cal Row
60 Bar Facing Burpees
40 Ring MU
*20 Minute Time Cap

B) 20 Minute AMRAP Version:
20 DB Snatch
16 Cal Row
12 Bar Facing Burpees
8 Chest to Bar Pullups

04-21-17: It’s Friiiiiday!

Skill:
Deadlift
8@40/45%
6@50/55%
4@60/65%
2@70/75%

WOD:
20-15-10-5
Calorie Row
200m Run
10-8-6-4
Clean and Jerk  135/85

OR 

Choose a MQ WOD

04-20-17: Backsquats and Wallballs

Skill:
Backsquats
8@35/45%
6@55/65%
4@70/75%

WOD:
12:00 AMRAP
10 Wallballs  20/14
Rack to Rack Walking Lunges
200m Run
*Add 5 Wallballs Each Round
**If you Drop the Ball, Rack to Rack Bear Crawl then Finish Wallballs!!

04-19-17: Do Not Doubt the “Little WOD”

WOD 1.  
125m Row
Rest 1:00
250m Row
Rest 1:30
375m Row
Rest 2:00
500m Row

WOD 2.
12:00 Alternating EMOM
8 Alternating Arm DB Snatch  60/40
:30 Burpees
:30 DU 

04-18-17: Hang Clean and Bench

Skill:
Hang Clean EMOM
0:00-4:00    3 Reps
4:00-7:00    2 Reps
7:00-12:00  1 Rep
*Start at 50% 1RM and Add Each Round

WOD:
6 Rounds NFT
7 Bench (Heavy)
14 Cal Row
7 TTB or 20 Flutterkicks (2 Ct. Big)

04-17-17: This. Is. Nasty.

Skill:
Clean and Jerk
5@50/55%
4@60/65%

WOD:
In 12:00,
1 Mile Run
Then, AMRAP 1.  
3 BMU / 6 CTB
6 Cleans
Rest 3:00

In 10:00,
800m Run
Then, AMRAP 2.
10 HR Pushups
10 STO
Rest 2:00

In 8:00,
600m Run
Then, AMRAP 3.
8 Burpees
8 Front Squats
Rest 1:00

In 6:00,
400m Run
75 Sit Ups
Then, AMRAP 4.
Max Reps Clean & Jerk

04-14-17: Snatch EMOM / 15 AMRAP

Skill:
13:00 EMOM
0:00-4:00    2 Snatch
5:00-13:00  1 Snatch
Start at 50% 1RM, add weight each round.
If you fail, switch to cleans.

WOD:
15:00 AMRAP
15 Burpees
30 DB Snatch – Alternate Arms Each 5 Reps   50/30
40 DU / 100 Singles
50 Situps
40 DU / 100 Singles
30 DB Front Squat
15 Burpees
400m Run