08-15-18: Jump & Snatch OR Bike & Row

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

Complex & Metcon:
On a 20′ Running Clock:
~5′ to Find 1 RM Snatch
*No More Than 5 Attempts
*Start with an Empty Bar
~2′ Rest and Transition to:
~13′ AMRAP
100 DU / 250 Singles
20 Snatches  135/95

For Non-Snatchers:
5 Mile Assault Bike
2000m Row
2.5 Mile Assault Bike
1000m Row
20′ Cap

08-14-18: 10 Rounds….

Skill:
6 Rounds x 6 Reps
Close Grip Bench Press – start at 50% and go up to heavy 6
DB Bent Over Rows (Each Arm) – start medium weight and go up

WOD:
10 Rounds for Time
100m Run
10 Burpees

Post WOD:
3 Attempts at Max TTB

08-13-18: DT

Skill:
Hang Squat Clean & Jerk
5@50%
4@60%
3@70 & 80%
After 80%, omit the jerk and add weight to find 1RM Hang Squat Clean

WOD:
DT
For Time, 5 Rounds of:
12 Deadlift  155/105
9 Hang Cleans
6 STO

08-11-18: Saturday Team WOD

WOD:
As a Team of 3-4
100 Cal Row
100 Alt DB Snatch  50/35
100 Wallballs
100 Cal Assault Bike
*E4MOM:  Team 200m Run

08-10-18: Can you Burpee?

Skill:
Backsquats
8@45%
5@55/65/75%
3@85%
1@90 to 95%

WOD:
2′ AMRAP x 5 Rounds
25 DU / 75 Singles
3 DL  155/105
3 Power Cleans
Max Bar Over Burpees in Remainder of Time
*Rest 2:00 Between Rounds
Score is Cumulative Number of Burpees for All 5 Rounds

08-09-18: Fran Likes to Run

Skill:
Thrusters
8@45%
5@55%
5@65%
5@75%
5@80%
5@85%

WOD:
For Time (25′ Cap)
21 Thrusters  95/65
200m Run
21 Pull ups
200m Run
15 Thrusters
200m Run
15 Pull ups
200m Run
9 Thrusters
200m Run
9 Pull ups
200m Run

08-08-18: Bench NFT – It’s Still Hard

WOD:
7 Rounds NFT
7 CG Bench Press  135/85
7 Bent Over Row  95/65
250m Row
200m Run

08-07-18: It’s Only Tuesday?

Hang Clean & Push Jerk
5@50%
4@60%
4@65%
3@70%
3@75%
2@80%

Front Squats
8@45%
5@55%
5@65%
3@75%
3@85%
1@95%

8′ AMRAP
10 DB Hang Squat Clean + STO  (5 Rt/5 L)
30 DU / 75 Singles
10 DB Front Squats
30 DU / 75 Singles
70/50/35

08-06-18: Monday Madness

1.  Push Press
   8@45%, 50%, 55%, 60%, 65%, 70%
   *5 Strict Pullups After Each Set
2. For Time (25:00 Cap)
   100 Walking Lunges
   75 Situps
   50 Pushups
   50 Box Jumps  24/20
   50 Pushups
   75 Situps
   100 Walking Lunges

08-03-18: TGIF

Skill:
Hang Squat Snatch or Hang Power Clean
5@50%
4@60%
3@70%
3@75%
2@80%
2@85%

WOD 1.
For Time:
20 Power Snatch/Power Cleans @60%
*as few breaks as possible

WOD 2.
For Time – 4 Rounds
75 DU / 150 Singles
400m Run
200m Log/Plate Carry
*25:00 Time Cap