07-31-17: Fitter than a Firefighter?

Skill:
15:00 to get Heavy
Clean + Front Squat + Front Squat + STO

WOD:
3 Rounds for Time
14 TTB
8 DL  225/135
200m Run

07-28-17: Run, DL, Jump

WOD:
For Time
10-8-6-4-2
400m Run
Deadlifts  245/155
40 DU / 125 Singles
Rest 1:00

07-27-17: Burpee WOD in Disguise

Skill:
Strict Press
8@35%
6@45/55%
4@60/65%
Max Effort at 70%

WOD:
For Time:
9 Hang Squat Cleans  135/95
18 Box Over Burpees  24/20
7 Hang Squat Cleans
14 Box Over Burpees
5 Hang Squat Cleans
10 Box Over Burpees

07-26-17: Two WOD Wednesday

Skill:
Pause Backsquats
5@35/45/55/65%

WOD 1:
4 Rounds for Time
5 Power Snatch
6 Bar Over Burpees
4 STO

Rest 3:00

WOD 2:
2 Rounds for Time:
20 Cal Row
8 Thrusters
8 Pullups

07-24-17: Clean Sweep Monday

Skill:
Establish a 4 rep max (touch and go) Power Clean

WOD:
For Time:
200m Run
10 Cleans  135/95
200m Run
8 Cleans  185/105
200m Run
6 Cleans  225/115
200m Run
4 Cleans  245/125
200m Run
2 Cleans  265/135

07-21-17: Grace and Cindy Ridin’ the Bench

WOD:
5 Rounds NFT
5 CG Bench Press @ 100%BW
2 Rounds of Cindy:  5 Pullups, 10 Push Ups, 15 Airsquats
5 Reps of Grace:  5 CnJ @ 100%BW

07-20-17: Run til you Dead

Skill:
Deadlifts
5@35/40/45/50%

WOD:
4:00 EMOM
400m Run
10 DL @55%
400m Run
8 DL @65%
400m Run
6 DL @75%
400m Run
4 DL @85%
400m Run
2 DL @95%

07-19-17: Double AMRAPs

Skill:
Push Press
8@45%
6@55/65%
4@75%
2@85%

WOD:
10:00 AMRAP
10 Wallballs  20/14
10 Box Jumps
150m Run

Rest 3:00

10:00 AMRAP
75 DU / 225 Singles
15 KB Swings American  70/53
15 Pullups

07-18-17: Mike Says This is Stupid….LOL!

Skill:
10 EMOM
1 Front Squat + 1 Thruster @60-75% of 1RM Thruster Weight

WOD:
5 RFT
21 Airsquats
15 Bar Over Burpees
9 Hang Cleans  135/95

07-17-17: Jackie

Skill:
Pause Backsquats
5 @30/35/40/45/50%
Hold for 2-3 seconds at bottom

WOD:
Jackie
1000m Row
50 Thrusters  45/35
30 Pull ups