05-09-18: Beat the Cap

Skill:
5 Sets of 
3 Thrusters + 3 Push Jerks
Work to Heavy

WOD:
For Time – 15:00 Time Cap
15 Power Cleans  135/85
10 Push Jerks
400m Run
10 Power Cleans
5 Push Jerks
400m Run
5 Power Cleans
2 Push Jerks
20 Deadlifts
10 Bar Over Burpees
10 Deadlifts
5 Bar Over Burpees

05-08-17: Rowing, Rowing, Rowing

WOD:
4 Rounds NFT
1000m Row – Record Each Time
15 Bench  185/105
15 GHD / 15 Abmat Sit Ups

05-07-18: SweatFest WODS

Skill:
Deadlifts
5@40/50/60%

WOD:
I.  3:00 AMRAP
1-2-3-4-5-6-7-8-9…
Cleans  135/85
20 DU / 20 Singles

Rest 5:00

II.  7:00 to Accumulate MAX Wallballs
5 DL  225/135 Every Minute Staring at 1:00

05-04-18: All. The. Burpees

WOD:
4 Rounds – 6:00 EMOM
25/20 Cal Row
10 Goblet Squats 53/35
200m Run
Max Burpees
2:00 Rest

05-03-18: NFT Work up

Skill:
High Hang Squat Clean + Below the Knee Squat Clean

WOD:
NFT Work Up
2 Cleans (1 High Hang + 1 Clean)
3 1 Arm DB Overhead Squat per Side
5 Cal Row

05-02-18: Russian (KB) Chaos

Skill:
Strict Press
10 @ 35/45/55/65%

WOD:
For Time
400m Run
40 KB Russian  70/44
20 TTB
400m Run
30 KB Russian
15 TTB
400m Run
20 KB Russian
10 TTB

05-01-18: Smooth & Steady

Skill:
Deadlifts
5@40/45%
4@50/55%
3@60/65%
2@70%

WOD:
For Time
1000m Row Buy In
40 Airsquats
50 DU / 150 Singles
30 Airsquats
50 DU / 150 Singles
20 Airsquats
50 DU / 150 Singles
10 Airsquats

04-30-18: Snatch Ladder

Skill:
Push Press
8@35/45%
4@55/65%
2@75/85%

WOD:
12 AMRAP
2-4-6-8-10
Snatch  135/85
Bar Over Burpees
200m Run

04-27-18: Holy Gluteys

Skill:
Death by Push ups
2 HR Push ups  :00
4 HR Push ups  :30
6 HR Push ups  1:00
*Add 2 HR Push ups Every :30
Must be Unbroken
4:00 Time Cap

WOD:
16:00 AMRAP
4 1-Arm DB Complex
  *1 Hang Clean + 1 Hang Clean + Front Squat, Then Switch Arms
50″ Front Rack Walking Lunges
25 Abmat Situps

04-26-18: Grace! Run! Grace!

WOD:
for Time
Skinny Grace – 30 CnJ 95/65
*Rest Exactly 5:00
Run 1 Mile
Skinny Grace – 30 CnJ