05-16-17: Squat Cleans; Wallballs

WOD:
For Time:

5 Rounds
25 DU / 75 Singles
5 Squat Cleans  155/105

Rest 5:00

500m Row
400m Run
50 Wallballs
400m Run
500m Row

05-12-17: It’s Friiiiday

Skill:
Clean & Jerk
5@50/55%
3@60/65%
1@70/75%

Choose WOD 1 or 2….

WOD 1:
20:00 Alternating EMOM
1.  2 Power Cleans – Start at 60% and go up
2.  3 BMU / 6 CTB

WOD 2:
16:00 AMRAP
5 DL  225/135
6 Goblet Squats  53/35
400m Run

05-12-17: Sorta NFT Thursday

WOD:
1.  7 Rounds NFT
3 Bench – Start Heavy Add Weight Each Round
6 DB Row Each Side – Add Weight 

2.  For Time
15-10-5
Front Squats  185/105
20 DU / 95 Singles
200m Run 

05-10-17:

Skill:
Skinny Grace
30 Clean & Jerk  95/65

WOD:
1.  3:00 Max Cal Row

Rest 7:00

2.  5 Rounds
10 DB Snatch Alt Arms  70/45
50′ DB Front Rack Walking Lunges

Rest 3:00

3.  800m Run

05-09-17: Murph Prep

Skill:
Push Press + 1 Front Squat
6 @40/45%
5 @50/55%
4 @60/65%
3 @ 70%

WOD:
20:00 Alternating EMOM
1.  5 Pullups
     10 Push ups
      15 Airsquats
2.  4 Deadlifts  225/135
     4 Bar Over Burpees

05-08-17: Running….

Skill:
200m Run
Rest 1:00
x 10 Rounds

WOD:
17:00 AMRAP
10 Wallballs  30/20/14
15 DU / 45 Singles
1 Complex:  1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
(Add Weight Each Round / Get as Heavy as Possible)

05-05-17: Cinco de Yoke-o

WOD:
10 Rounds – 45:00 Time Cap
50′ Yoke Carry (Start at BW and go up) // Linchpin WOD Yoke 365/255
30/20 DU /  75 Singles
10/6 Burpees

05-04-17: Strict Press, Repeats, Quick Lifts

Skill:
Strict Press
10@30%
8@40%
6@50%
4@60%
Max @70%

WOD 1.
400m Run
Rest 2:00
400m Run
Rest 2:00
800m Run

WOD 2.
9-6-3
Hang Clean  155/105
Push Jerk

05-03-17: Bench Press Day

WOD:
10 Rounds NFT
5 Unbroken CG Bench Press – Start Light and Add Weight Each Round
200m Run / 200m Row
8 American KB Swings  53/35
4 Goblet Squats

05-02-17: Split Jerks and AMRAP

Skill:  
Split Jerks
3@50/60%
2@70/75%
1@80/85%
1@90-100+%

WOD:
17 Minute AMRAP
50 Airsquats
25 DU / 75 Singles
200m Run
20 Deadlifts  205/125
10 Bar Over Burpees
200m Run
30 Toes to Bar
15 DU / 50 Singles
200m Run