06-05-18: Cardi-OH!

 WOD:
3 Miles Assault Bike
2000m Row
1 Mile Run

06-04-18: Squat Clean Thrusters

Skill:
Strict Press
10 @ 30%
8 @ 40%
6 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85/90/95%

WOD:
For Time:
200m Run
15 Squat Clean Thruster  95/65
400m Run
10 Squat Clean Thruster  125/85
600m Run
5 Squat Clean Thruster  155/105

06-01-18: 12 AMRAP

Skill:
Hang Clean & Jerk

WOD:
12:00 AMRAP
1-2-3-4-5-6-7….
BMU / 2x CTB + 2x Ring Dips
Hang Clean & Jerk @70% 1 RM
Bar Over Burpees

05-31-18: Hang Clean & Jerk Ladder

Skill:
Hang Clean and Jerk
5@45%
4@55%
3@65%
2@75%
1@85%

WOD:
12 Min Ladder AMRAP
1-2-3-4-5-6-……
Bar Muscle Up / 2x CTB + 2 Ring Dips
Hang Clean & Jerk @ 70%
Bar Over Burpees

05-31-18: Smooth Volume Day

WOD:
7-10 Rounds NFT
5 Rep CG Bench Press (Work to Heavy)
10 Cal Row (High Cal/Hr; Low S/M)
200m Run

05-30-18: 10 AMRAP

Skill:
5 Sets of 10 OHS
Start Light and Work Up

WOD:
10 AMRAP
30 Situps
5 KB Goblet Squats 70/53
5 KB DL
20 Mtn Climbers

05-29-18: 4 Rounds

Skill:
Push Press
8 @ 40/45%
6@ 50/55%
4 @ 60/65%

WOD:
4 Rounds for Time
50 DU / 150 Singles
20 1 Arm DB Snatch 
10 Burpee Over DB

05-28-18: Murph

WOD:
1 Mile Run
100 Pullups
200 Push Ups
300 Air Squats
1 Mile Run 

05-25-18: NFT, Sorta

WOD:
5 Rounds / 30 Min Time Cap
.5/.4 Mile Bike
400m Run/ 500m Row
30 Wallballs
50 Flutterkicks
50 Jumping Jacks

05-24-18: 18 Min with a Bar

Skill:
hang Clean and Jerk
5 @ 40 & 45%
4 @ 50 & 55%
3 @ 60 & 65%

WOD:
18 Min
3 hang Clean + 1 Jerk (unbroken) Starting @ 70%
Run 200m / Row 250m / Bike 1 min
*Add Weight Each Round, Working to Max 3 hc + jerk