08-23-19

Thrusters
8@45%
5@55/65%
3@75/85%
1 to 3 @ 90%

Metcon – For Time
1000m Row
then, 4 Rounds
200m Run
50 DU/150 Singles
20′ Cap

08-22-19

Squat Snatch
5@50%
4@60%
3@70/75%
2@80/85%

5′ to Find Heavy/1RM Snatch
Start with Empty Bar

Metcon – 12′ AMRAP
12-9-7-5-3…and back up if you are sexy
Snatch  135/95
Lateral Bar Over Burpees

08-21-19

Warm Up WOD
3 Rounds
7/5 Cal Assault Bike
3 Burpees 

WOD:  6 Rounds NFT
6 CG Bench
10 HSPU/DB Strict Press
6 DB Row / side
10 T2B
100′ Walking Lunge

08-20-19

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

Metcon – For Time
15-12-9
Hang Clean  135/85
35 DU
Push Jerk
35 DU

08-19-19

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

Metcon – 25′ Cap
400m Run
50 Box Jumps  24/20
50 KB SDHP  70/44
400m Run
35 Box Jumps
35 KB SDHP
400m Run
20 Box Jumps
20 KB SDHP

08-16-19

Push Press
8@45%
5@55/65%
3@75/85/90%

Metcon – 12′ AMRAP
20 DB Snatch Alt Arms  50/30
200′ Wall to Wall Runs
10 DB OH Squats Alt 5/arm

08-15-19

Swole Fest – 8-10 Rounds NFT
5 Close Grip Bench – Heavy, not to Failure
5 DB Row/Side
5 DB OH Tricep Extension
5 Bicep Curl/Arm
3 Each:  Hollow Rock, Tuck Up, V up, V hold

08-14-19

Hang Squat Snatch
5@50/55%
4@6065%
3@70/75%

Metcon – 16′ AMRAP
200m Run
20 Box Jumps 24/20
15 HSPU

08-13-19

Warm Up
Alt Emom x 3
10/7 Assault Bike
5 Clean & Jerk  95/65

Hang Power Clean & Push Jerk
5@50/55%
4@60/65%
3@70/75%

Metcon – 15′ AMRAP
10 Cleans  135/95
15 Bar Over Burpees
15 Shoulder to Overhead
10 Ring MU/Bar MU /15 CTB

08-12-19

Thrusters
8@45%
5@55/65/75/80/85%

Metcon – 16′ AMRAP
20 Wallballs  20/14
20 Abmat Situps
20 DU 
200m Run