09-19-19

Flight Simulator – 5′ Cap
Double Unders – Up and Then Back Down…..
5-10-15-20-25-30-35-40-45…..
Must be Unbroken!

NFT WOD
5 CG Bench 
2 RM Front Squat (from Ground)
4 Bar over Burpees
1 Lap Farmer Carry

09-18-19

Deadlifts
@45/55/65/75/80/85%

Metcon
30 Deadlifts  135/85
400m Run
25 Cleans
400m Run
20 Shoulder to Overhead
400m Run

09-17-19

Power Cleans
5@50%
4@60%
3@70%
2@80%
1@90/95%

Metcon – 10′
A.  20 CTB Pullups
40 Pushups
60 Situps
80 Airsquats
B.  Find 2RM Power Clean
*If A not complete by 8′, proceed to B

09-16-19

Back Squats
8@45/50/55%
6@60/65/70%

5 x 8 reps each
DB Strict Press (seated)
Ring Rows

Metcon:
4 RFT
200m Run
50 DU

09-13-19

Not for Time FRIyay!

13-10-8-6-4-2-2-2
Close Grip Bench Press
5 each: Hollow Rock, Tuck Up, V Up, V Hold
1 Lap Double KB Front Rack Carry
20 DU

09-12-19

Squat Snatch
5@50%
4@60%
3@70%
2@80%
1@90%

Metcon – 20′ AMRAP
10 DB Snatch Alternating  50/30
100m Sprint
Rest Exactly 1:00
Repeat

09-11-19

Hang Squat Clean 
5@50%
4@60%
3@70 & 75%
2@80%

Metcon – Team of 2
20′ AMRAP
2001m Row – Buy In
11 Wallballs  20/14
9 Deadlifts  185/125
60 DU

09-10-19

Skill:
BB Row
DB Bench Press
6 x 6

Metcon:
17′ AMRAP
50 Airsquats
100′ Walking Lunge
35 Sit ups
50′ Long Jumps
20 Pushups
40′ Handstand Walk

09-09-19

“WES”

800m Run with 25/15 Plate

Then, 14 Rounds
5 Strict Pull Ups
4 Burpee Box Jumps  24/20
3 Power Cleans  185/130

800m Run with 25/15 Plate

09-07-19

Team of 2

WOD 1.
Ascending Ladder
1-2-3-4-5-6
DB Hang Snatch (Each Arm)
Goblet Squat

WOD 2.
While both hang….
100 TTB
At every break (when you drop from bar) …  7/4 Assault Bike