04-25-18: NFT Wednesday

WOD:
8 Rounds NFT
5 CG Bench Press (add weight each round)
10 Cal Assault Bike
100m D Ball / Keg / Odd Object Bear Hug Carry*
*If you set down the load during the carry, 5 burpee penalty.

04-24-18: Nice Weather = Run!!!

Skill:
Backsquats
8@40%
6@50%
4@60%
1st and Last Rep:  2 Second Pause

WOD:
20 AMRAP
800m Run / 40 Cal AB
30 Abmat Situps
15 Burpees
10 Cal Row
400m Run / 20 Cal AB
50′ Walking Lunges
20 Abmat Situps
At End of 2 Rounds, Use Remaining Time for MAX Cal on AB

04-23-18: MOQ #2-ish

Skill:
Front Squat (from the ground if possible)
5@35/45/55%
3@65/75%

WOD:
4 Rounds – 15  Time Cap
25 CTB Pullups
5 Cleans @85% 1RM

04-20-18: MOQ WOD 3

WOD:
20′ AMRAP
50 Wallballs
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles
50 Cal Row
100 DU / 300 Singles
50′ Handstand Walk / 50 HR Pushups
100 DU / 300 Singles

04-19-18: PitFall

Skill:
Backsquats
5 @ 45/55%
4 @ 60/65%

WOD:
Pitfall – 5 Rounds
400m Run or 20 Cal Assault Bike
3 Backsquats @ 75%
1-2 Runs on Ring/Rope Course
15 Abmats/10 GHD

04-18-18: 3 Rep Max

WOD:
NFT 6-10 Rounds to Find
3 Rep Max
CG Bench Press
Clean
8 Cal Bike/Row Between Rounds

04-17-18: More Comp WODs…..

WOD 1.
8:00 AMRAP
30 Wallballs
20 Cal Row
10 TTB

WOD 2.
9:00 AMRAP
3 DBalls
6 Burpees
6 DBalls
12 Burpees
12 DBalls
24 Burpees
24 DBalls
48 Burpees
48 DBalls
96 Burpees

04-16-18: Rise Comp WODs

Skill:
Power Clean + Front Squat Ladder

WOD: Knockout
EMOM x 10
10 DB STO  35/20
30 DU / 60 Singles
*If you fail to finish round EMOM, continue on AMRAP for 10 min.

04-13-05: 4 Rounds

Skill:
Warm Up Power Snatch and Squat Clean

WOD:
4 Rounds for Time
5 Power Snatch  135/85
10 Wallballs
200m Run
5x:  1 DL + 1 Squat Clean
200m Run

Optional WODS:
100 Burpees for Time
or 15 Min Max Cal on Assault Bike

04-12-18: Pick Your Poison

Choose Two:
WOD I.  100 Burpees for Time
WOD 2.  15 Minutes Max Calories on the Assault Bike
WOD 3.  NFT
40-30-20-10
Abmat Sit Ups
Russian KB Swings