12-04-18: It’s Only 3 Rounds…

Deadlifts:
5@45, 55, 65, 75, & 85%

WOD:
3 Rounds
in 4 Minutes:
Rund 400m
6 Bar Over Burpees
Max Reps Squat Snatch @ 65%
Rest 1:00

12-03-18: Three WOD Monday

WOD 1.
5′ AMRAP
10/7 Assault Bike Cal
5 Burpees

WOD 2.
7′ AMRAP
5 Squat Cleans @ 80% BW
7 HSPU 4″/2″ Deficit

WOD 3.
5 Rounds – 1:30 EMOM
5 Strict Pullups
10 Push Ups with Pause at Top
15 Jumping AirSquats

11-30-18: 3 Round Friday

WOD:
3 Rounds – For Time Each Round
50 Abmat Situps
30 Sumo Deadlifts  88/70
10 Goblet Squats
1000m Row
Rest 5:00ish

11-29-18: Bear Hug your Ball

WOD:
7 RNFT
3 CG Bench Press
6 DB Row Each Arm
150′ DBall Carry
10 Airsquats

Plate Transfer:
6 Plates Over and Back x 4

11-28-18: WOW Wednesday

1. Hang Squat Clean & Push Jerk
Wave I:  5@50%, 4@60%, 3@70%, 2@80%
Wave II:  3@70%, 2@80%, 1@90%

2. Three Rounds for Time
8 Touch & Go Power Cleans @ 60%
5 BMU / 15 TTB

3. Metcon:
20′ AMRAP
50 DU 
20 HR Push Ups
10 Hang Cleans  165/105
50 DU 
20 HR Push Ups
10 Front Squats
50 DU 
20 HR Push Ups
10 Shoulder to Overhead

11-27-18: 7 Rounds!

Backsquats:
8@45%
5@55, 65, 75, 80 & 85%

WOD:
For Time – 24′ Time Cap:
20 Wallballs – Choose a Weight You Can Go UNBROKEN
15/10 Cal Row
7 SDHP  53/44

11-26-18: Monday Funday

Power Snatch:
Wave I:  5@55%, 4@65%, 3@75%
Wave II:  4@65%, 3@75%, 2@85%

5′ AMRAP
3 Touch & Go Squat Snatch @60%
3 HSPU (6″/4″ Deficit)
8′ AMRAP
8 TTB
8 Box Jumps  30/24

11-16-18: Cash in Cash out

Skill:
Push Press
8@45%
5@55/65%
3@75/85%

WOD:
Buy In – 20 Burpees
20-15-10-5
Power Cleans  135/85
HSPU
Cash Out – 20 Jerks
2 Burpee Penalty for Dropping Bar in Set

11-14-18: NFT Day

Speed Clean Ladder EMOM
10 DU / 20 Singles
LIFT!  Start at 50% and go up each round

WOD:
10-8-6-4-2
CG Bench
45-35-25-15-5
Airsquats
10 one arm KB side Bends per Side  53/4/35

11-13-18: 6 AMRAP

Backsquats
5 x 40%, 50%, 60%, 70%
Pause at Bottom of Each Rep

6′ AMRAP
2-4-6-8-10….
Deadlifts
Hang Power Cleans
Burpees Over the Bar
155/105
115/85
95/65