05-31-17: Bench Day…Yay!

Skill:
Strict Press
5@50/55/60/65/70/75%

WOD:
Alternating EMOM – 8 Rounds
8/10 Cal Row
5 CG Bench Press  75% BW or 135/85

05-30-17: NFT Tuesday

Skill:
Backsquats…Yes, Really
5@45%
4@55/60/70%
3@75%

WOD:
3 Rounds NFT
10 Clean & Jerk  135/85
40 Abmat Sit ups / 20 GHD
30 DU / 100 Singles

05-29-17: Murph

WOD:
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

05-25-17: Two for Thursday

WOD 1.
500m Row Smooth
Rest 2-3 Minutes
1000m Row Hard

WOD 2.
20-15-10-5
Box Jumps  30/24/20
Hang Snatch  95/65

05-24-17: Backsquats, KB Swings, Murph Strategy

Skill:
Backsquats
8@35%
5@45/55/65%
3@75%
1-2@85%
1@90-105%

WOD:
For Time:
100 KB Swings American  53/35
Every 20 Swings + If You Break:
4 Pullups
7 Push Ups
10 Airsquats

05-23-17: Row, HSPU, C&J

Skill:
Hang Clean + Split Jerk
5@50%
4@60%
3@70/75%
2@80/85%

WOD:
6 Rounds Alternating EMOM
1.  10/8 Cal Row
2.  6 HSPU (Deficit Strict / Strict / Kipping or 1/2 BW DB Strict Press if you don’t have HSPU)
3.  Clean & Jerk 80-95%

05-22-17: It Hurts

Skill:
5 Rounds
5 Weighted Strict Pull Ups
5 Deadlifts @45/50/55/60/65%

WOD:
For Time
25-20-15-10
Wallballs – Go Heavier or Higher Than Normal
DU / 3x Singles
Burpees

05-19-17: NFT Friday

Skill:
Deadlift
8@35%
5@45/55/65/75%

WOD:
5 Rounds NFT
15 CG Bench Press  135/85
15 Toes to Bar
400m Row

05-18-17:

Skill:
10 Alternating EMOM
1.  2 DL + 2 Hang Cleans
2.  4 Bar Over Burpees

WOD:
For Time:
800m Run
40 Russian KB Swings   88/53
500m Row
20 Russian KB Swings
400m Run
30 KB Sumo DL

05-17-17: 15 Amrap

Skill:
Strict Press
8@45/50@
5@55/60/65%
3@70/75%

WOD:
15:00 AMRAP
200m Run
10 DB STO Right Side  50/30
10 DB STO Left Side
5 Goblet Squats
200m Run
20 DB Weighted Sit Ups
5 DB Push Up + Row Right Side
5 DB Push Up + Row Left Side