10-08-2020

NFT
10-10-8-6-4-4
Close Grip Bench
5-5-4-3-2-2
Squat Clean
200m Run for Time

10-07-2020

Strict Press
8@35/45%
6@55/65%
4@70/75%
3@80/85%

WOD 1.
1:00
Accumulate MAX Reps STO with 75% of Strict Press

WOD 2.
8′ AMRAP Ladder
2-4-6-8-10-12-14….
Power Cleans with 75% Strict Press
15 Abmat Sit ups
5 HR Push Ups

10-06-2020

WOD 1. NFT
3 Rounds
10 Cal Bike
10 Walking Lunges
10 Knee to 90

WOD 2. 7′ AMRAP
1-2-3-4-5-6….
Burpees
2-4-6-8-10-12…
DB Hang Snatch 70/45
Goblet/Front Squat

WOD 3. 10′ Alternating EMOM
Odd: 10 OH Walking Lunges
Even: 30 seconds max DU

10-05-2020

Backsquats:
8@35/40/45/50/55/60%
*5 Bent Over DB Flys After Each Set

WOD: For Time
“Jackie”
1000m Row
50 Thrusters 45/35
30 Pullups

10-02-2020

4 Rounds: With 1 DB….
4 Hang Clean & Jerk (per Arm)
5 Goblet Squats
8 Front Rack Walking Lunges

WOD: For Time (25′ Cap)
400m Run
40 Abmat Sit Ups
30 Russian KB SWINGS
2 Laps KB Carry (1 L / 1 R)
800m Run
30 Abmat Sit Ups
20 KB Swings
2 Laps
400m Run
20 Abmat Sit Ups
10 KB Swings
2 Laps

10-01-2020

Hang Snatch
5@35%
4@45/55%
3@65/75%
2@85%

WOD I:
In 5:00
30/25 Cal Row Buy In
Then Find Heavy Hang Snatch

WOD II:
5:00 AMRAP Ladder with Snatch Weight from WOD I
1-2-3-4-5….
Front Squat
2-4-6-8-10….
HSPU
1-2-3-4-5….
Bar Over Burpees

09-15-20

Push Press
8@35/45%
5@55/65/75%
3@80/85%

For Time:
4-6-8-10-12 Hang Power Cleans 135/85
10 Bar Over Burpees
10 Toes to Bar

09-14-20

Backsquats:
8@35%
5@45/55/65%
3@75%

Metcon – 14′ AMRAP
10 DB Thrusters 35/25
20 DU
200m Run

08-21-20

Hang Power Clean:
5 @ 45/55/65/75%

5′ to Find 3 RM Hang Power Clean

WOD: Row for Cumulative Calories
2:00 On
4:00 Rest
2:00 On
4:00 Rest
2:00 On

08-20-20

Shoulder Press
8@35%
5@45/55/65%
3@75/85%
1@90%
*5 Bicep Curls per Arm After Each Set

WOD: 10 min Amrap Ladder
1-2-3-4-5-6…..
KB Swing Russian 70/53
Goblet Squat
10 Alt Toe Touch V Ups