04-23-18: MOQ #2-ish

Skill:
Front Squat (from the ground if possible)
5@35/45/55%
3@65/75%

WOD:
4 Rounds – 15  Time Cap
25 CTB Pullups
5 Cleans @85% 1RM

04-20-18: MOQ WOD 3

WOD:
20′ AMRAP
50 Wallballs
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles
50 Cal Row
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles

04-19-18: PitFall

Skill:
Backsquats
5 @ 45/55%
4 @ 60/65%

WOD:
Pitfall – 5 Rounds
400m Run or 20 Cal Assault Bike
3 Backsquats @ 75%
1-2 Runs on Ring/Rope Course
15 Abmats/10 GHD

04-18-18: 3 Rep Max

WOD:
NFT 6-10 Rounds to Find
3 Rep Max
CG Bench Press
Clean
8 Cal Bike/Row Between Rounds

04-17-18: More Comp WODs…..

WOD 1.
8:00 AMRAP
30 Wallballs
20 Cal Row
10 TTB

WOD 2.
9:00 AMRAP
3 DBalls
6 Burpees
6 DBalls
12 Burpees
12 DBalls
24 Burpees
24 DBalls
48 Burpees
48 DBalls
96 Burpees

04-16-18: Rise Comp WODs

Skill:
Power Clean + Front Squat Ladder

WOD: Knockout
EMOM x 10
10 DB STO  35/20
30 DU / 60 Singles
*If you fail to finish round EMOM, continue on AMRAP for 10 min.

04-13-05: 4 Rounds

Skill:
Warm Up Power Snatch and Squat Clean

WOD:
4 Rounds for Time
5 Power Snatch  135/85
10 Wallballs
200m Run
5x:  1 DL + 1 Squat Clean
200m Run

Optional WODS:
100 Burpees for Time
or 15 Min Max Cal on Assault Bike

04-12-18: Pick Your Poison

Choose Two:
WOD I.  100 Burpees for Time
WOD 2.  15 Minutes Max Calories on the Assault Bike
WOD 3.  NFT
40-30-20-10
Abmat Sit Ups
Russian KB Swings

03-05-18: DL + Cardio Time

Skill:
Deadlifts
8@40%
6@50/60%
4@65/70%
3@75/80%

WOD:
For Time – 18 Time Cap
30/24 Cal Assault Bike
60 Abmat Situps
30 Goblet Squats  53/35
100 DU / 300 Singles
30 Goblet Squats  53/35
60 Abmat Situps
15/10 Cal Assault Bike

03-02-18: 18.2

WOD:
For Time
1-10
DB Squat 50/35
Bar Facing Burpee

With Remaining Time of 12:00:
1 RM Clean