05-17-18: Oh My Legs

Skill:
Squat Clean & Jerk
5@50%
4@60/65%
3@70/75%
2@80%

WOD:
For Time
Row 250m
20 Goblet Squats  70/53
Row 500m 
15 Goblet Squats
Row 750m
10 Goblet Squats

05-16-18: Sweaty

Skill:
Strict Press
10@25%
8@35%
6@45%
4@55%

WOD:
18 AMRAP
25 DU / 75 Singles
10 KB Deadlift
25 Abmat Situps
10 Jumping Lunges 

*Elite Challenge:  Do Jump Ropes Unbroken.  For each Break, 1 Burpee at Conclusion of WOD

05-15-18: 5 Rounds or Ride Your Legs Off

WOD:
5 Rounds For Time
10 Burpee Box Overs
20 HSPU / DB Push Press

Rest Up, Then:
5 Miles Assault Bike OR 1000m Row

OR
No WOD but 10 MILES Assault Bike

05-14-18: Three Ladders

Skill:
Push Press
5@35/45/55%
3@65/75%

WOD:
0:00-3:00
1-2-3-4-5…..
Deadlifts  95/65
Front Squats

3:00-7:00 REST

7:00-10:00
1-2-3-4-5…
Power Cleans
Push Press

10:00-14:00  REST

14:00-17:00
1-2-3-4-5…
Thrusters
Pullups

05-11-18: Does Cindy Cycle?

WOD:
5 Rounds
15/10 Cal Assault Bike
3 Rounds:  5 Pullups, 10 Pushups, 15 Airsquats
200m Run

05-10-18: Step Right Up and Snatch

Skill:
Reverse Tabata: L Sits on Box
:10 on/:20 Off x 8 Rounds

WOD:
For Time:
10 Power Snatch   155/95
20 Step Up – L then R for 40 Total
8 Power Snatch
15 Step Up – L then R for 30 Total
6 Power Snatch
10 Step Up – L then R for 20 Total
4 Power Snatch
5 Step Up – L then R for 10 Total

05-09-18: Beat the Cap

Skill:
5 Sets of 
3 Thrusters + 3 Push Jerks
Work to Heavy

WOD:
For Time – 15:00 Time Cap
15 Power Cleans  135/85
10 Push Jerks
400m Run
10 Power Cleans
5 Push Jerks
400m Run
5 Power Cleans
2 Push Jerks
20 Deadlifts
10 Bar Over Burpees
10 Deadlifts
5 Bar Over Burpees

05-08-17: Rowing, Rowing, Rowing

WOD:
4 Rounds NFT
1000m Row – Record Each Time
15 Bench  185/105
15 GHD / 15 Abmat Sit Ups

05-07-18: SweatFest WODS

Skill:
Deadlifts
5@40/50/60%

WOD:
I.  3:00 AMRAP
1-2-3-4-5-6-7-8-9…
Cleans  135/85
20 DU / 20 Singles

Rest 5:00

II.  7:00 to Accumulate MAX Wallballs
5 DL  225/135 Every Minute Staring at 1:00

05-04-18: All. The. Burpees

WOD:
4 Rounds – 6:00 EMOM
25/20 Cal Row
10 Goblet Squats 53/35
200m Run
Max Burpees
2:00 Rest