09-12-18: Row, Run, SQUAT, Repeat….

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

WOD:
For Time – 
300m Row
200m Run
30 Front Squats  135/85
300m Row
200m Run
20 Front Squats
300m Row
200m Run
10 Front Squats

09-11-18: 343 WOD

Clean & Jerk
12′ to get 1RM

WOD:  
343
To Honor the 343 NY Firefighters Who Lost Their Lives on 9-11-01

With a Partner; Split Reps As Needed; One Bar; Strip Weight as Needed
100 Deadlifts  145/115
100 Power Cleans  95/65
100 GTO  65/35
43 Synchro Burpees

09-10-18: 12 AMRAP

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

Metcon
12′ AMRAP
1000m Row Buy In
10-20-30-40….
HR Push Ups / 1/2 HSPU
Deadlifts  135/95

09-07-18: KB, Lunges, Run

1. Push Press:
8@4/50/55/60/65/70%

2. For Time:
40-30-20-10
Walking Lunges
KB Swings American  53/35

3. Rest 2:00-3:00
400m Time Trial

09-06-18: Snatch, AMRAP, Bench

1. Hang Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%

2.  5′ AMRAP
1-2-3-4-5….
Squat Snatch @70%
HSPU

3.  5 Rounds:
10 CGBench @ 165/95
10 GHD

09-05-18: Strength Day

Pause Back Squats
1-2 Second Pause at Bottom of Each Rep
8@35%
5@45/55/65%
3@75/80%

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

Metcon:
36 TTB
200m Run
30 TTB
200m Run
24 TTB

09-04-18: Clean, Complex, Clean

Skill:
Power Cleans
5@50%
4@60%
3@70%
2@80/85%
1@90@

WOD 1:
In 10′ Complete
5 Rounds of Cindy:
5 Pullups
10 Pushups
15 Airsquats
Then, With Remaining Time Find Heavy
Clean + Front Squat + Clean

WOD 2:
12′ AMRAP
10 Power Cleans  155/105
50 DU 

09-03-18: Happy Labor Day

Team Championship Fight Gone Bad:
Team of 3  – Complete 5 Rounds for Max Reps
Wallballs
Deadlifts
Row for Calories
Box Jumps
Squat Cleans

08-31-18: Holy Friday

WOD:
For Time – 40′ Cap:
1 Mile Run
-Then-
3 Rounds
10 Snatch  155/105
10 Chest to Bar Pull Ups
70 DU
-Then_
800m Run
-Then-
3 Rounds
10 OHD
20 Lateral Bupees Over Bar
70 DU

08-30-18: Elizabeth

Skill:
Squat Clean & Jerk
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%

WOD 1)
Complex:  In 6′ Find Heaviest
1 Clean + 1 Front Squat + 1 Jerk

WOD 2)
Elizabeth
21-15-9
Squat Cleans 135/95
Ring Dips