01-09-18: Roll Tide

Skill:
Push Jerk
6@35%
5@45/55%
4@60/65%
3@70/75%

WOD:
E2MOM Alt Movements x 5 Rounds
1.  5 DL @65% + 10 GHD/20 Abmat Situps
2.  1:00 Max Assault Bike Calories + 1:00 Rest
3.  :30 Max Cal Row + 1:30 Rest

01-08-18: Ladder

Skill:
Front Squats
8@35%
6@45/55/65%
4@70/75%
2@80%

WOD:
15 Min AMRAP Ladder
1 Thruster
1 Pullup
10 Mtn Climber (1ct)
10 FlutterKicks (1 Ct)
Add 1 Thruster and 1 Pullup Each Round

01-05-18: Friday Fun

Skill:
Power Cleans
5@50%
4@60%
3@70%

WOD:
Barbell Complex
10 Min to Find Heaviest
1 Clean + 1 Clean with Pause at Knees

Metcon
5-6-7-8
Power Clean 185/105
10-12-14-16
TTB
100m OH Plate Carry  45/25

01-04-18: 15 AMRAP or Make up 10K Row

WOD: 
15 AMRAP
5 Deadlifts  225/135
6 Bar Over Burpees
20 Walking Lunges
7 HR Pushups

01-03-18: 10K or be a sissy….

WOD A.
2EMOM x 10 rounds
3 Full Snatch (add weight each round)
10 GHD / 20 Abmats
Post WOD, Take 10:00 to Work to Heavier 1 RM

OR

WOD B.
10K Row

01-02-18: Back to the Grind

WOD:
For Time:
30 Backsquats  135/85
100 DU / 300 Singles
250m Row
20 Backsquats
75 DU / 225 Singles
250m Row
10 Backsquats
50 DU / 150 Singles
250m Row

01-01-18: Happy New Year / Happy BD TODD!

WOD:
Team of 3 / You Go, You Go, I Go
30 Cal AD
30 Cal Row
15 Clean and Jerk  135/85
20 Wall Balls
10 HSPU / 2x HR Push Ups
*Back Down @ 1/2 Reps

12-30-17: Last WOD of 2017

WOD:
 As a Team of TWO

8:00 for Both Partners to Establish 1 RM Snatch
Rest 2:00

Then, 8:00 AMRAP
21 Power Cleans (@ Total Snatch Weight/2)
42 Pullups
63 Wallballs

Rest 2:00

8:00 for Both Partners to Establish 1 RM Clean
Rest 2:00

Then, 8:00 AMRAP
6 DL (@ Total Clean Weight / 2)
12 Bar Over Burpees
30 DU / 75 Singles

12-29-17: Bench WOD…Yay

NFT WOD:
10-10-8-8-6-6-4-4-2-2
Bench – Get Heavier
6 KB Swing Russian
3 Goblet Squats
10 Mtn Climbers 2 ct

12/28/17: 10 AMRAP Ladder

Skill:
Deadlift
5@35/45/55%
3@65/75/85%

WOD:
10 Min AMRAP
1-2-3-4-5-6-7….
Deadlifts  275/185 (or 70-75%)
HR Push Ups
2-4-6-8-10-12-14……
Sit Ups
Jumping Jacks 4ct