10-24-18: Hang Clean/HSPU

Hang Squat Clean + Push Jerk
Wave 1:  5@55%, 4@65%, 3@75%
Wave 2:  4@65%, 3@75%, 2@85%

Metcon:
For Time – 20′ Cap
10-20-30
Hang Clean  135/85
30-20-10
HSPU / Push Press

10-23-18: It’s Running in Disguise…

Back Squats:
8@45%
5@55/65%
3@75/85%
1@95%

Metcon:
14′ AMRAP
50 Pull ups
50 Back Squats  135/95
To Start and E2MO2M:  100m Run

10-22-18: Who Stole the O2?

WOD 1.
8:00 to Row Max Meters

WOD 2.
E2MO2M
8 Bupree Box Jump Overs  24/20
8 Hang Power Snatch  95/65
8 Thrusters  

10-19-18: Bench Day

WOD:
7-10 Rounds NFT
5 CG Bench (Start Light / Work up to Establish 5RM)
5 DB Rows per Arm
15 Weighted Sit Ups  35/25

10-18-17: Row, Lift, Repeat….

Power Clean + Hang Clean
4@50/60%
3@65/70%
2@75/80%

Metcon:
1000m Row
10 Hang Cleans
10 Front Squats
750 m Row
15 Hang Cleans
15 Front Squats
500m Row
20 Hang Cleans
20 Front Squats

*@65% 1RM
*25′ Time Cap

10-17-18: Run, Run, Run…..

Strict Press:
8@35%
5@45/55/65/75%
Then, 2 Attempts Max Reps @ 85%

Metcon:
800m Run
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
800m Run

10-16-18: Wodapalooza Qualifier

Hang Power Clean:
5@45/55/65%
3@70/75%

16′ AMRAP
2-4-6-8-10-12-14…..
Double DB Devil Press
Double DB Step Up

10-15-18: Thruster and Nasty AMRAP

Thrusters:
8@45%
5@55/65/75/80/85%

15′ AMRAP
30 Back Squat  115/80
30 TTB
30 Back Squat
30 HSPU
30 Back Squat 
15 BMU

10-12-18: Clean, Squat, Carry

Hang Power Clean & Push Jerk
Wave 1:  5@50%, 4@60%. 3@70%, 2@80%
Wave 2:  4@65%, 3@75%, 2@85%

Front Squats
8@45%
5@55, 65%
3@75, 85%
1@95%

Metcon:
800m Log/Burden Carry

10-11-18: 15′ AMRAP

Push Press
8@45%
5@55/65/75%
3@85/95%
*5 Strict Pull ups After Each Set

15′ AMRAP
25 TTB
25 Box Jump 
2 Rope Climps