08-06-19

Power Cleans
5@45/55%
4@65/75%
3@85%

Metcon:  135/85
30 Deadlifts
200m Run
30 Pullups
200m Run
30 Cleans
200m Run
30 Hang Cleans
200m Run
*1 Burpee Every Time you Break in the Movement

08-05-19

Thrusters
8@45/50%
6@55/60%
4@65/70%
2@75/80%

Metcon – 15′ AMRAP
1000m/800m Row Buy In
200m Run
8 Devils Press  30/20
6 Burpees Over DB

08-02-19

Warm Up WOD
1-2-3-4-5-6….Deadlifts  185/105
2-4-6-8-10-12…TTB
15 DU / 30 Singles

2019 Games Masters WOD Down & Back
800m Run
30 HSPU
30 DB Thrusters
30 Box Jump Overs
30 Power Cleans
30 Box Jump Overs
30 DB Thrusters
30 HSPU
800m Run

08-01-19: Happy Birthday, Ken!

Skill:
Farmer’s Carry Relay for Total Laps
7:00 AMRAP as Team of 2/3
70/53

Metcon:
20′ AMRAP
400m Run
30 Russian KB Swings  70/53
20 Goblet Squats

01-11-19: Squat Clean & Jerk

WOD 1.
Squat Clean & Jerk 
5@50%
4@60%
3@70$
2@80%

WOD 2.  Squat Clean & Jerk
1 @ 70% x 3 
1 @ 80% x 3
1 @ 90% x 3
*After EACH Lift:
5 HSPU
10 Flutterkicks 2 ct.

01-10-19: Bench Day!

WOD 1.  Backsquats
8@45%
5@55/65/75/85%

WOD 2.  6 RNFT
6 CG Bench (50-100% BW)
10 TTB
10 Box Jumps

01-09-18: Snach, OHS, Burn

WOD 1.  Power Snatch
Wave 1:  5@50%, 4@60%, 3@70%
Wave 2:  5@55%, 4@65%, 3@75%

WOD 2:  Overhead Squat
8@45/50%
5@55/60%
3@65/70%

WOD 3:  8′ AMRAP
100m Run
50 DU
10 Burpees

01-08-19: Make Up Monday or Suitcase Carries

WOD 1.  If you didn’t do “COE” yesterday, do it today.

WOD 2.  If you did “COE” yesterday…..This is for Time:
1 Mile Assault Bike
4 Laps Suitcase/1 Arm Farmer Carry  70/53
50 Abmat Situps
.7 Mile Assault Bike
4 Laps
40 Situps
.5 Mile Assault Bike
4 Laps
30 Situps 

*If/Each Time You Set Down KB on Your Laps, do 5 Goblet Squats

01-07-19: Turn on the Thrusters

WOD 1.  Thrusters
8@45%
5@55/65%
3@75/85%
1@95%

WOD 2.  “COE”
For Time 30′ Cap
10 Rounds
10 Thrusters  95/65
10 Ring Push Ups

01-04-19: 8′ AMRAP

WOD 1.  Power Clean & Jerk Wave
Wave 1.  5@55%, 4@65%, 3@75%
Wave 2.  4@65%, 3@75%, 2@85%

WOD 2.  8′ AMRAP
1 Clean  225/125
15 Wallballs

WOD 3.  Front Squats
8@45%
5@55/60/65/70%