01-30-18: Down the Ladder

Skill:
Squat Clean + Front Squat
4@40/45%
3@50/55%
2@60/65%

WOD:
10-8-6-4-2
Deadlifts 225/135
Bar Over Burpees
HSPU / 2x HRPU

01-29-18: Dumbbells and Pull Ups

Skill:
Hang Power Snatch
5@50/55%
4@60/65%
3@70/75%

WOD:
21-15-9
DB Deadlifts  50/30
CTB Pull Ups

01-26-18: NFT Fri-yay!

WOD:
7 Rounds NFT
6 DB Snatch Alt Arms
6 DB OH Walking Lunges – Right Arm
6 DB Snatch Alt Arms
6 DB OH Walking Lungs – Left Arm

*Start with Lighter Weight and Go Up Each Round
*Goals:  Women 45; Men 65/70

01-25-18: 16 AMRAP

Skill:
12:00 to Get Heavy
2 Hang Power Clean + 1 Hang Squat Clean + 2 STO

WOD:
16 AMRAP
1-1-2-2-3-3-4-4….
Hang Squat Clean
8 HSPU / 15 HRPU
300m Row
15 Airsquats

01-24-18: 12 AMRAP

Skill:
Push Press
6@35/45/55%
4@65/70/75%
2@80/85%
1@90%

WOD:
12 AMRAP
20 KB Swing (Russian) 70/53/44
40 Abmat Situps to KB Touch
10 Plate Ground to Overhead + Backsquat  35/25
40 Plate Toe Tap

01-23-18: Climb the Ladder

Skill:
Deadlifts
5@35/45/55/65%

WOD:
13 AMRAP
2-4-6-8-10-12….
Deadlifts @70% 1RM
Bar Over Burpees to 2018 Open Standards
BMU / CTB  (2x if Banded)
20 DU / 60 Singles

01-22-18: Stop – Stop – Start

Skill:
Pick One:
Row’d Royalty
100m Row Medium / Rest 1:00
100m Row Hard / Rest 2:00
100m Smooth – 500m BLAST for Time

Or

Clean & Jerk
5@40/45%
4@50/55%
3@60%
5-10 Toes to Bar After Each Set

WOD:
Stop-Stop-Start – For Time:
10 Clean & Jerk  135/85
10 Assualt Bike Calories
400m Run
8 CnJ
12 AB Calories
400m Run
6 CnJ
14 AB Calories
400m Run
4 CnJ 
16 AB Calories
400m Run
2 CnJ
18 AB Calories

01-20-18: You Got Breath?

Skill:
Clean and Jerk

WOD:
Team of 3
2:00 Max Wallballs Descending Weight  20/14/10; 30/20/14
4:00 Max Calorie Row
4:00 Max Assault Bike Calorie

01-19-18: Not for Time FRIDAY with Bench and a Choice? Yes, please!

WOD:
6 Rounds NFT
7 CG Bench Press (Moderately Heavy)
Cardio Path:  14 American KB Swings 53/35, 7 Goblet Squats
Oly Path:  6 Power Snatch 115/75, 3 OHS/Front Squats
21 Sit ups or 12 GHD
7 Burpees

01-18-18: Don’t Forget the Rowers….

Skill:
1.  6 min Shuttle Run Ladder
2.  Backsquats:  5@40/50/60%

WOD:
3EMOM x 5 Rounds
10 Cal Row
5 Backsquats @70%

Optional:
Power Clean Speed Ladder
3 Reps @ 50/60/70/80%
*Must Load Yourself*