01-11-17: Bench Day Whoot!

WOD:
10 Rounds NFT
5 Bench Close Grip – Add Weight Each Round
12 Weighted Abmat Sit Ups / 10 GHD
5 DB Strict Press Each Arm

01-10-17: Run, Pull, Squat, Burpee

Skill:
Work to Heavy 3x Deadlift Touch and Go

WOD:
20:00 AMRAP
400m Run
10 Pullups / 15 Banded Pullups
5 Squat Clean  (185/105)
5 Bar Over Burpees

01-09-17: All the Treats

Skill:
4 Round Alternating EMOM
10 Wallballs
10-15 Pushups
10 Push Press  95/65

WOD:
For Time:
750/600m Row Buy In
50 Wallballs
40 Power Clean  135/85
*Minute :00-8:00, 5 Burpees Every Time You Break 
*Minute 8:00-Until, 5 Jumping Airsquats EMOM

01-05-17: Big New Balls

Skill:
15:00 to Find Heavy Squat Clean

WOD:
5 Rounds – NFT – Go Heavy
6 Ball Over Shoulder – 150/100/75/50
15 Abmat Situps
8 Box Jumps  30/24

01-04-17: The Skill – oh my, the skill…..

Skill:
500m Row
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
500m Row

WOD:
10-8-6-4-2
KB Swing Russian  88/44
Goblet Squat
Bar MU / 2x CTB Pull Ups
20 DU / 60 Singles

01-03-17: Arms!

Skill:
Strict Press
12 @ 35/40%
10 @ 45/50%
8 @ 55/60%

WOD: 
3 Rounds for Time
15 Deadlifts  225/135
20 Bar Push Ups
10 Bar Over Burpees

01-02-17: DB Split Jerk

Skill:
Back Squats
8 @ 35/45/55/65/75%

WOD:  
20 Minute AMRAP
20/15 Cal Row
30 Abmat Situps
10 DB Split Jerks (5 Each Arm)  
200m Run
20 Jumping Lunges