07-31-18: 11 and 9

Skill:
Power Clean
5@50%
4@60%
3@70% & 75%
2@80% & 85%

WOD 1.
In 11:00 Complete:
30 Plate OH Lunge Steps  45/35
Then Find 1 RM Clean
(Start with Empty Barbell)
*After 30 Lunge Buy in and Initial Lift, Perform 15 Jumping Lunges Before Each Subsequent Lift Attempt 

WOD 2.
9:00 AMRAP Ladder
1-2-3-4-5-6-7…..
Power Clean  165/115
Front Squat
S2OH
*50m Run After Each Round

07-30-18: Burpees are Treats

Skill:
Thrusters
8@45/50/55/60%

WOD:
For Time – 21 Time Cap
50 American KB Swings  53/44/35
50 HR Push Ups
50 Wallballs  20-10’/14-9′
50 Pullups
*At 0:00 and E3MO3M – 5 Burpees

07-27-18: Me So Dizzy

Skill:
5 x 8 Reps DB Strict Press
5 x 10 Reps KB Sumo Deadlift
*Start Med and Go Up

WOD:
18 AMRAP
200′ Shuttle Run
40 Airsquats
200′ Shuttle Run
30 HR Push Ups
200′ Shuttle Run
20 TTB

07-26-18: NFT WHOOOOO HOOOOO!

Skill:
Clean & Jerk
5@50%
4@60%
3@70%
2 @ 80 & 85%
1 @90%

WOD:
5 Rounds NFT
10 CG Bench Press  185/105
25 Abmat Situps
100m Run / 20/15 Cal Assault Bike

07/25/18: Jumps

Skill:
Back Squat
8@45%
5@55/65/75%
3@85%
3@90%

WOD:
4 RFT – 25 Time Cap
50 DU
35 Barbell Jump Squats  45/35
20 Pullups

Extra – Just for Fun:
1 Mile Sandbag Carry for Time

07-24-18: Snatchin’

Skill:
1.  Power Snatch
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%

2.  OH Squat
8@45%
5@55/65/75%
3@85%

WOD:
For Time – 7:00 Time Cap
40 Alt DB Power Snatch
30 Alt DB Squat Snatch
70/50

07/23/18: Alt EMOM

Skill:
Thrusters
8@45%
5@55, 65%
3@75, 85%
1@95%

WOD:
E3MOM x 4
In Three Minutes:
200m Run
10 Bar Over Burpees
AMRAP Thrusters  135/85
Rest 1:00

07-21-18: Partner Saturday

WOD:
Partner Filthy Fifty
50 Box Jumps
50 Pull Ups
50 KB Swings American  53/35
50 Walking Lunges
50 Push Press  115/75
50 Wall Balls
50 Burpees
50 Double Unders
Cash Out – 400m Partner Run

07-20-18: 10-20-30

Skill:
1) Power Clean & Jerk
5@50%
4@60/65%
3@70/75%

2)  Front Squat
8@45%
5@55/65%
3@75/85%

WOD:
8 AMRAP
10-20-30
Toes to Bar
HR Push Ups
Pistols (Alt)

07-19-18: 14 AMRAP

Skill:
Strict Press
8 Reps @ 45, 50, 55, 60, 65, 70%
*8 Barbell Row After Each Set  95/65

WOD:
14 AMRAP
50 Cal Row Buy In
Then
20 Wallballs 20/14
20 OH Walking Lunges 70/50 (10 Per Arm)