03-13-17: STO, DL, Jump

Skill:
Clean and Jerk
5@40%/45%
4@50%/55%
3@60/65%
2@70%

WOD:  
For Time
1 STO @75% 1RM
18 Deadlifts @ STO Weight
50 DU / 4x Singles
2 STO
16 Deadlifts
40 DU / 4x Singles
3 STO
12 Deadlifts
30 DU / 4x Singles
4 STO
10 Deadlifts
20 DU / 4x Singles
5 STO
8 Deadlifts
10 DU /4x Singles

03-10-17: Open WOD

WOD:

17.3

03-09-17: NFT Thursday with Bench – Yee Haw!

WOD:  NFT
10-1 Bench (Add Weight Each Round)
5 DB Thrusters
10 Cal Row / 200m Run

03-08-17: Strict Press and Sumos

Skill: 
Strict Press
8@35/45%
6@55/65%
4@75/85%
Max Reps @ 90%

WOD:
For Time
30 -20-10
Wallballs  20/14
50-40-30
Double Unders
30-20-10
Sumo Deadlift High Pulls  75/55

03-07-17: No 14s

Skill:
15 Minutes to Get Heavy
SNATCH Or CLEAN AND JERK
5@40/50% then Singles Adding Weight Each Lift
WOD:
No 14’s
16 Power Cleans  135/85
400m Run
8 Bar Over Burpees
12 Power Cleans  
400m Run
8 Bar Over Burpees
10 Power Cleans
400m Run
8 Bar Over Burpees
6 Power Cleans

03-06-17: Kettlebells, Rowing, Running and Shit Like That

Skill:
Deadlift
8@35/45%
6@55/65%
4@75/80%

WOD:
I.  For Time
40 Cal Row
40 KB Swing American
400m Run
20 Cal Row
20 Goblet Squat
200m Run

II.  Max Set Unbroken Pull Ups

03-02-17: NFT Thursday

WOD:
5 Rounds NFT
FRONT SQUATS
  Round 1:  12@35%
  Round 2:  10@45%
  Round 3:    8@55%
  Round 4:    6@65%
  Round 5:    4@75%
30 DU or 90 SINGLES
15 CAL ROW
10 RUSSIAN KB  88/53

03-01-17: Clean it Up

Skill:
10:00 to Work to Heavy Clean and Jerk

WOD:
For Time:
10 Power Clean  165/105
800m Run
8 Power Clean
600m Run
6 Power Clean
400m Run
4 Power Clean
200m Run
2 Power Clean
10 Shoulder to Overhead

02-28-17: Match your Row

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

WOD:
For Time
4:00 to Row Max Calories
30 Thrusters  45/35
25 HR Push Ups
20 Pull Ups
25 HR Push Ups
30 Thrusters
Row the Number of Calories You Got in the First 4:00

02-27-17: Hangin’

Skill:
Back Squats
5@40%
5@50%
5@60%
5@70%

WOD:
For Time:
5-4-3-2-1
Hang Clean   185/105
10 Toes to Bar
200m Run