06-15-16: Kinda NFT Bench Friday!

Skill:
8:00 to Get to Heavy Power Clean
Start with Empty Barbell; Begin Loading When Clock Starts

WOD:
6-8 Rounds NFT, but 20:00 Cap
7 CGBench 50-100%Body Weight
21 Flutterkicks (2ct)
100m Run

06-14-18: Jump, Jump

Skill:
Back Squats
10@40/50/60%

WOD:
For Time:
8 Rounds (14:00 Cap)
20 Du/ 50 Singles
6 Box Jumps  36/30/24/20
~Rest 4:00
35 Cal Row Sprint

06-13-18: Mirror WOD

Skill:
Assault Bike 
1:00 at 40/45/50/55/60 RPM
*Hold 1:00 at 40, Increase to 45 and Hold 1:00, Increase to 50 and Hold 1:00……

WOD:
For Time
30 Wall Balls
200m Run
15 Hang Cleans  135/85
200m Run
20 Wall Balls
200m Run
10 Hang Cleans
200m Run
20 Wall Balls
200m Run
15 Hang Cleans
200m Run
30 Wall Balls

06-12-18: Can You Hang?

Skill:
1)  Max Bar Hang
2)  Max Farmer Hold  111/88/70/53

WOD:
15 AMRAP
25 Abmat Situps
5 per Arm – One Arm DB Push Press (5 on RT, 5 on Left)  50/30
6 Lunge Steps
4 Goblet Squats

06-11-18: Complex and AMRAP

Skill:
1 Deadlift
+
1 Hang Clean
+
2 Front Squat
@ 45/50/55/60/65/70/75/80/85/90% of 1 RM Clean

WOD:
12 AMRAP
20 Cal Row Buy In
Then
4-6-8-10-12…..
Deadlift @ 100% of your 1RM Clean
Bar Over Burpees
200m Run

06-08-18: Snatchin’

Skill:
Snatch Balance
Hang Snatch
Full Snatch

WOD:
6 Min to Find Heavy:
Snatch + Hang Snatch
~ 4 Min Rest
6 Min Ladder:
1-2-3-4-5-6-7….
Snatch 
OHS
Bar Over Burpees
~ 2 Min Rest
4 Min to Find Heavy/1RM:
Snatch

06-07-18: NFT Thursday!

WOD:
5 Rounds NFT
10 CG Bench Press  135/85
15 Toes to Bar
10 Weighted Lunge Steps  53/35

06-06-18: 12 Complex/Amrap

Skill:
12:00 to Find Heavy Complex
Power Clean + Hang Power Clean + 2 Front Squats

WOD:
12:00 AMRAP
25 DU / 75 Singles
5 Burpees
25 Abmat Situps
5 Goblet Squats

06-05-18: Cardi-OH!

 WOD:
3 Miles Assault Bike
2000m Row
1 Mile Run

06-04-18: Squat Clean Thrusters

Skill:
Strict Press
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85/90/95%

WOD:
For Time:
200m Run
15 Squat Clean Thruster  95/65
400m Run
10 Squat Clean Thruster  125/85
600m Run
5 Squat Clean Thruster  155/105