10-17-17: 20 AMRAP

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

WOD:
20 AMRAP
3 Squat Cleans
4 BMU / 7 CTB 
3 Deadlifts
200m Run
Rest 1:00 / Load and GO!
*Score is Total Load.  You must get 3 Squat Cleans and 3 DL in the round for the weight to count towards your total load.

10-16-17: STO, Burpee, Run

Skill:
Back Squats
5@40%
5@50%
5@60%
5@70%
5@80%

WOD:
3 RFT
10 STO  95/65
5 Bar Over Burpees
200m Run

10-13-17: NFT Fri-Yay!

WOD:
5 RNFT
500m Row
15 CG Bench  135/85
8 DBall Over Shoulder  100/75/50
200m Run

10-12-17: 12 AMRAP Ladder

Skill:
Power Cleans

WOD:
12 AMRAP
2-4-6-8-10-12-14…..
Deadlifts  185/135
Bar Over Burpees
Toes to Bar

10-11-17: Slamballs

Skill:
Back Squat
*1st Rep of Each Set is 2 Second Pause
8@40%
6@50%
4@60%
2@70/75%

WOD:
For Time
30-25-20-15
Slamballs  40/30/25
15 HSPU / 20 HR Pushups
400m Run
10-8-6-4
Burpees

10-10-17: Jump and Squat Clean

Skill:
Strict Press
10@30/40%
8@50/60%
6@70%

WOD:
2 Minute EMOM
20 DU / 50 Singles
2 Squat Cleans*
*Rounds 1-5:  Do 2 Squat Cleans; After Round 5:  Do 1 Squat Clean
*Start at 50-60% of !RM and add 5-10# each round.

10-09-17: Row, WB, KB, Sit Ups, Hang

WOD I.
7 AMRAP
1000m/800m Row
Max WB in Remaining Time

Rest 3:00

WOD II. (10:00 Time Cap)
15-10-5-10-15
Russian KB Swings
30-20-10-20-30
Abmat Situp with KB Touch

Post WOD:
Accumulate 2:00 of Bar Hang in 3-5x

10-06-17: Row, Front Squats, STO

Skill:
Front Squats
8@40%
6@50/60%
4@70/80%

WOD:
For time:
25-20-15-10
Calorie Row
20-15-10-5
Front Squat  95/65 or 75/55
15-12-9-6
Shoulder to Overhead

10-05-17: Not For Time Thursday!

WOD:  Not for Time
10-10-8-8-6-6-4-4-2-2
Close Grip Bench Press (Get Heavy)
DB Bicep Curls 
Box Jumps  (Get High)

10-04-17: 30 AMRAP

WOD:
30:00 AMRAP
45 DU / 125 Singles
6 Deadlifts  275/165
9 Bar Over Burpees
15 Toes to Bar
21 Wallballs
400m Run