10-08-18: Clean & Jerk / Metcon

WOD 1.
:00-3:00
Max Clean & Jerks 165/105
3:00-5:00
Rest
5:00-8:00
1RM Clean & Jerk

WOD 2.
For Time
150 DU 
60 Wallballs
30 CTB Pull Ups
150 DU

10-05-18: Thrusters & Other Fun Stuff

Thrusters:
8 Reps @
45%, 50%, 55%, 60%, 65%, 70%

Metcon:
15′ AMRAP
1000m Row Buy In 
-Then-
10 Thrusters  115/75
100m Run
10 Front Squats
100m Run
10 Push Press
100m Run 

10-04-18: Snatch, TTB, Dips

Metcon:
For Time – 45′ Cap
50-35-20
DB Snatch  50/30
40-25-10
TTB
30-20-10
Ring Dips
*400m Run Before Each Round

10-03-18: This One Sucks

Barbell Row & DB Bench Press
5 Rounds of 10 Each
Increase Weight Each Round, if Possible

Metcon:
For Time – 25′ Cap
150 DU 
50 Burpees
75 Box Jumps
50 Burpees
150 DU 

10-02-18: 3 WOD Tuesday

Squat Clean & Jerk
5@50%
4@60%
3@70%
5@55%
4@65%
3@75%

Complex – 10 Minutes
100 Wallballs  20-10′ / 14-10′
then
1RM CnJ

Metcon – 7′ AMRAP
8 DL
6 Hang Cleans
4 Front Squat
2 STO
RX:  185/125
SC:  155/105

10-01-18: Backsquats & 15′ AMRAP

Backsquats:
8@45%
5@55/65%
3@75/85/90%

15′ AMRAP
5 HSPU
10 Goblet Squats  53/35
15 Pullups
then
5 HSPU
10 American KB Swings
15 TTB

09-28-18: Thruster into the Weekend

Thrusters:  
5@45/55/65%
3@75/85%
1@90%

WOD:
For Time:
600m Run or 1 Mile B ike
21 Thrusters  135/85
600m Run or 1 Mile Bike
21 Thrusters 
600m Run or 1 Mile Bike

09-27-18: NFT, but Run FAST

WOD:
15 CG Bench
30 Abmat Situps
400m Run
12 CG Bench
30 Abmat Situps
400m Run
9 CG Bench 
30 Abmat Situps
200m Run
6 CG Bench
30 Abmat Situps
200m Run
3 CB Bench x 3 Sets (Working to HEAVY 3)

09-26-18: Weight Lifting Wednesday

Power Clean & Jerk:
5@50%
4@60%
3@70%
2@80%
2@85%
1@90%

Front Squat:
8@45%
5@55/65%
3@75/85/90%

8′ AMRAP
Clean & Jerk  Rx: 185/125
E2mo2m:  100m Run
*Start with Run

09-25-18: Just Grind

Strict Press:
8@45%
5@55/65%
3@75/85/90%
*6 BB Rows After Each Set – don Not Add Weight AFter 75%

WOD:
4 Rounds for Time
50m Walking Lunges
200m Run
20 Burpees