02-08-17: Wednesday’s Quatro

Skill:
I.  1 Set of 20 Backsquats

WOD:
17:00 Minute Total AMRAP Ladder 3-6-9-12-15…..

II.  0:00-5:00
Power Cleans   135/85
Box Jumps

5:00 – 7:00
Rest

III.  7:00 – 10:00
750m/500m Row
Max TTB

10:00-12:00
Rest

IV.  12:00-17:00
Deadlifts  225/135
Box Jumps

02-07-17: Taste the Rainbow…AKA Jacob’s Ladder

Skill:
Overhead DB Walking Lunges
Start Light, Do 6/Arm then Go Up 
5 Rounds to Get Heavy

WOD:
I.  Jacob’s Ladder – 10 Minutes to get to Heaviest Possible
5 DB Deadlifts
5 DB Hang Cleans
5 DB Front Squats
5 DB Push Press

II.  Go Fast
400m Run
500m Row
200m Run
250m Row

02-06-17: Monday Fun Day

Skill:
Strict Press
10@40/50%
8@60%
6@70%
4@80%
Max Reps @ 90%

WOD I.  For Time
12-9-6
Clean & Jerk  185/105
Bar MU / 2x Pullups

Rest a little

WOD II.  3 Rounds for Time
400m Run
5 Front Squats   185/105
250m Row

02-03-17: DL, PU, Burpees then Repeats…

WOD:
4 Rounds for Time
8 DL  225/135
4 Bar MU / 10 Strict Pull Ups
4 Bar Over Burpees

Rest 5:00 Then, Choose One:

A.  5 x 400m Run Repeats; Rest 2:00 Between Runs
B.  3000m Row

02-02-17: NFT and Bench….Whoot

Skill:
Strict Press
12@35%
10@45%
8@55%
6@65%
Max Effort @ 75%

WOD:
NFT but at least 5 Rounds
10 Unbroken CG Bench Press
20 Walking Lunges
200m Run
4 D Ball to Shoulder with Squat

02-01-17: Buy In, Squat Clean, Then Cash Me Outside, Rick

Skill:
Warm Up Squat Clean

WOD:
Buy In:  
75 DU / 250 Singles
25 Wallballs
Then
10 Squat Cleans  
8 Squat Cleans
6 Squat Cleans
4 Squat Cleans
2 Squat Cleans
Then, Cash Out:
75 DU / 250 Singles
25 Wallballs
*20 Minute Time Cap on Ladder*

Weights for Squat Clean Ladder:
Level I
155/65
185/85
205/95
225/105
245/115

Level II
85/55
135/65
155/85
175/85
195/95

01-31-17: All the Abs

Skill:
Front Squat
10@55%
8@65%
6@75%
4@80%
2@85%

WOD:
For Time:
25-20-15-10
GHD (2x Abmats)
Calorie Row

01-30-17: Clean with a Pit Crew

Skill:
Power Clean Sprint Ladder
6:00 Total – 1 Lift Every :30

WOD:
12:00 AMRAP
5 Deadlifts
5 Bar Over Burpees
5 STO
5 TTB
5 Box Jumps
Then 10s, 15s, 20s……

01-27-17: Partner Friday

WOD:
As a Team of 2 Complete – *20 Minute Time Cap*
100 Wallballs – Deadlift Hold  225/135
100 Pull ups – Bar Plank
50 Hang Cleans   135/85   – Overhead Plate Hold  45/35
50 Shoulder to Overhead – 100m Run at Each Break
1000m Row – 100m Run at Each Break

01-26-17: NFT Thursday with Bench!

Skill:
15:00 to Work to Heavy
Hang Clean
+
Hang Squat Clean
+
Hang Squat Clean Thruster

WOD:
5 Rounds NFT
10 CG Bench Press
20 Walking Lunges
30 Abmat Situps / 20 GHD
10 HSPU (Strict if possible) / 15 HRPU