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%

01-03-18: Run & Jump

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

WOD 2. For Time
200m Run
30 Box Jump Overs  
200m Run 
25 Box Jump Overs
200m Run
20 Box Jump Overs
200m Run
15 Box Jump Overs
200m Run
10 Box Jump Overs