07-13-17: The Departed…..

WOD:
For Time – 35:00 Time Cap
4 Rounds
350m Row
20 Wallballs

Rest 3:00

3 Rounds
400m Run
10 Hang Cleans  135/95

Rest 3:00

2 Rounds
15 DBalls Over Shoulder  100/75
10 Toes to Bar

07-12-17: Love Deadlifts…Hate Burpees

Skill:
Deadlifts
8@45%
5@55/65%
3@75/80%

WOD:
1-10 Ladder For Time – 16:00 Time Cap
Deadlifts @ 60% 1RM
Bar Over Burpees
15 DU / 40 Singles

Post WOD Additional Strength Work:
Overhead Squats
5@50/55/60/65/70%

07-11-17: Press Complex

Skill:
Work to Heavy on Following Complexes:
4 Rounds:  Strict Press x 2, Push Press x 2, Push Jerk x 2
3 Rounds:  Push Press x 2, Push Jerk x 2
2 Rounds:  Push Jerk x 2

WOD:
Alternating EMOM x 5 Rounds
1.  10/8 Cal Row
2.  4 BMU / CTB
3.  10 GHD / 15 Abmat Situps

07-10-17: Lead Legs

Skill:
Front Squats
8@40%
6@50/55%
4@60/65%
3@70%

WOD:
1.  30 second EMOM x 6 Rounds
3 Hang Squat Clean @60%

2.  “Lead Legs” – For Time:
200m Run
10 STO (Use weight from #1)
400m Run
8 STO
600m Run
6 STO
200m Run
4 STO

07-07-17: Friday Ladder

Skill:
Backsquats
5@40/50/60/70/80%

WOD:
15 Minute AMRAP Ladder
Buy In:  1000m Row
5-10-15-20……
Toes to Bar
HR Push Ups
KB Swings Russian

07-06-17: Run….It’s Not Fran!

Skill:
Strict Press
8@45%
5@55/65%
3@75/85%
1@95%
1@100%
1@101%+

WOD:
Not Fran
5-10-15-20-25….
Thrusters  95/65
Pull Ups
200m Run

07-05-17: Wednesday EMOM

Skill:
Squat Clean
5@50/55%
4@60/65%
3@70/75%

WOD:
5 Round Alternating EMOM
I.        5 Deadlifts + 5 Bar Over Burpees
II.       3 Power Cleans
III.      25 Double Unders/75 Singles

07-03-17: Bench Monday!

WOD:
5 Rounds for Load
5 CG Bench Press (@ Heavy 7 from Last Week = 5/10#)
13 GHD / 20 Medball Abmat Sit Ups
5 Power Cleans with 2 Second Pause @ Catch  (135/85)
10 Calorie Row Sprint