03-01-18: Bench Day!

Skill:
Power Clean + Jerk
5@50%
4@60%
3@70%
3@75%

WOD:
5 Rounds
7 CGBench
2 PC + Jerk @80% & go up
25 DU/ 75 Singles
200m Burden Carry

02-28-18: Row for Time

WOD:
3 Rounds
1000m Row
20 Burpees
10 DBall Over Shoulder  150/100/75/50
10 Ring Muscle Ups/15 CTB Pullups + 15 Ring Dips
*Record Time of Each Row

02-27-18: Death by Wallballs

Skill:
Strict Press
8@40%
6@50/55/60%
3@65/75/80%

WOD:
EMOM Wallball Ladder
3-6-9-12-18-21-24-27….
When You Fail….
3 Rounds
400m Run
15/10 AB Cal

02-26-18: Monday Alternating EMOM

Skill:
Deadlift 
8@45/55%
6@65/75%
3@85%

WOD:
5 Rounds Alternating EMOM
1.  2-4-6-8-10 Power Clean  135/85
2.  30 DU/ 90 Singles
3.  10-8-6-4-2 Front Squat
4.  12/9 Assault Bike Calories
5.  1:00 Rest

02-24-18: Saturday Burner

WOD:
Team of 2-3
100 KB Russian
100 Wallballs
100 Burpees
*E2MOM 10/8 Cal on Assault Bike or Row – all work stops while biking or rowing.

02-23-18: 18.1

WOD:
20:00 AMRAP
8 TTB
10 DB Hang Clean & Jerk (5 Each Arm)
14/12 Cal Row

02-22-18: It’s Not NFT…It’s an EMOM

WOD:
5 Rounds Alternating EMOM:
1.  15 Wallballs
2.  10 Push Ups + 10 Mountain Climbers
3.  5 Deadlifts  225/135
4.  15/10 Assault Bike Calories
5.  Rest 1:00

02-21-18: Row, Run, Squat, Carry

Skill:
Strict Press
8@40/45%
6@50/55%
4@60/65%
3 Backsquats After Each Set

WOD:
For Time:
800m Row
800m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)
400m Row
400m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)

02-20-18: Work on your Snatch….

Skill:
0:00-2:00      12 Snatch  95/55
2:00-4:00       9 Snatch  135/65
4:00-6:00       6 Snatch  155/75
6:00-8:00       3 Snatch  175/85

WOD:
8:00 AMRAP Ladder
1-2-3-4-5….
Power Cleans   135/85
Bar Over Burpees
2-4-6-8-10….
Toes to Bar

02-19-18: Do you even Core, Bro?

WOD 1.
15:00 AMRAP
5 DL   135/85
5 Front Squat
5 Push Jerk
200m Run

WOD 2.
3 Rounds NFT 
5 Hollow Rock
5 Tuck Ups
5 V Ups
:10 V Hold
1:00 Rest