02-02-18: Groundhog Day Choices

WOD:
Make up either Tuesday or Thursday’s WOD or….

WOD 1:
For Load:
3 Squat Snatch
5 AB Calories
Add Weight….
Once you fail, switch to squat cleans

or 

WOD 2:
5 Rounds not for Time
20 Wallballs  20/14
5 Burpees
200m Run
15 Medball Sit Ups
20 Flutterkicks / Ball up

02-01-18: 3 WOD Thursday

WOD 1.
21-15-9
DB Clean & Jerk  50/30
Box Jumps

Rest 5:00

WOD 2.
2 Mile Assault Bike

Rest 3:00

WOD 3.
800m Run

01-31-18: Breathy

WOD:
Backsquats
10@34/45/55%
5 AB Calories after each set

WOD:
18 Min AMRAP
25 American KB Swings  53/35
4 Goblet Squats
25 Abmat Sit Ups
4 Lunge Steps / Each Leg
50 DU / 150 Singles

01-30-18: Down the Ladder

Skill:
Squat Clean + Front Squat
4@40/45%
3@50/55%
2@60/65%

WOD:
10-8-6-4-2
Deadlifts 225/135
Bar Over Burpees
HSPU / 2x HRPU

01-29-18: Dumbbells and Pull Ups

Skill:
Hang Power Snatch
5@50/55%
4@60/65%
3@70/75%

WOD:
21-15-9
DB Deadlifts  50/30
CTB Pull Ups

01-26-18: NFT Fri-yay!

WOD:
7 Rounds NFT
6 DB Snatch Alt Arms
6 DB OH Walking Lunges – Right Arm
6 DB Snatch Alt Arms
6 DB OH Walking Lungs – Left Arm

*Start with Lighter Weight and Go Up Each Round
*Goals:  Women 45; Men 65/70

01-25-18: 16 AMRAP

Skill:
12:00 to Get Heavy
2 Hang Power Clean + 1 Hang Squat Clean + 2 STO

WOD:
16 AMRAP
1-1-2-2-3-3-4-4….
Hang Squat Clean
8 HSPU / 15 HRPU
300m Row
15 Airsquats

01-24-18: 12 AMRAP

Skill:
Push Press
6@35/45/55%
4@65/70/75%
2@80/85%
1@90%

WOD:
12 AMRAP
20 KB Swing (Russian) 70/53/44
40 Abmat Situps to KB Touch
10 Plate Ground to Overhead + Backsquat  35/25
40 Plate Toe Tap

01-23-18: Climb the Ladder

Skill:
Deadlifts
5@35/45/55/65%

WOD:
13 AMRAP
2-4-6-8-10-12….
Deadlifts @70% 1RM
Bar Over Burpees to 2018 Open Standards
BMU / CTB  (2x if Banded)
20 DU / 60 Singles

01-22-18: Stop – Stop – Start

Skill:
Pick One:
Row’d Royalty
100m Row Medium / Rest 1:00
100m Row Hard / Rest 2:00
100m Smooth – 500m BLAST for Time

Or

Clean & Jerk
5@40/45%
4@50/55%
3@60%
5-10 Toes to Bar After Each Set

WOD:
Stop-Stop-Start – For Time:
10 Clean & Jerk  135/85
10 Assualt Bike Calories
400m Run
8 CnJ
12 AB Calories
400m Run
6 CnJ
14 AB Calories
400m Run
4 CnJ 
16 AB Calories
400m Run
2 CnJ
18 AB Calories