03-05-18: DL + Cardio Time

Skill:
Deadlifts
8@40%
6@50/60%
4@65/70%
3@75/80%

WOD:
For Time – 18 Time Cap
30/24 Cal Assault Bike
60 Abmat Situps
30 Goblet Squats  53/35
100 DU / 300 Singles
30 Goblet Squats  53/35
60 Abmat Situps
15/10 Cal Assault Bike

03-02-18: 18.2

WOD:
For Time
1-10
DB Squat 50/35
Bar Facing Burpee

With Remaining Time of 12:00:
1 RM Clean

03-01-18: Bench Day!

Skill:
Power Clean + Jerk
5@50%
4@60%
3@70%
3@75%

WOD:
5 Rounds
7 CGBench
2 PC + Jerk @80% & go up
25 DU/ 75 Singles
200m Burden Carry

02-28-18: Row for Time

WOD:
3 Rounds
1000m Row
20 Burpees
10 DBall Over Shoulder  150/100/75/50
10 Ring Muscle Ups/15 CTB Pullups + 15 Ring Dips
*Record Time of Each Row

02-27-18: Death by Wallballs

Skill:
Strict Press
8@40%
6@50/55/60%
3@65/75/80%

WOD:
EMOM Wallball Ladder
3-6-9-12-18-21-24-27….
When You Fail….
3 Rounds
400m Run
15/10 AB Cal

02-26-18: Monday Alternating EMOM

Skill:
Deadlift 
8@45/55%
6@65/75%
3@85%

WOD:
5 Rounds Alternating EMOM
1.  2-4-6-8-10 Power Clean  135/85
2.  30 DU/ 90 Singles
3.  10-8-6-4-2 Front Squat
4.  12/9 Assault Bike Calories
5.  1:00 Rest

02-24-18: Saturday Burner

WOD:
Team of 2-3
100 KB Russian
100 Wallballs
100 Burpees
*E2MOM 10/8 Cal on Assault Bike or Row – all work stops while biking or rowing.

02-23-18: 18.1

WOD:
20:00 AMRAP
8 TTB
10 DB Hang Clean & Jerk (5 Each Arm)
14/12 Cal Row

02-22-18: It’s Not NFT…It’s an EMOM

WOD:
5 Rounds Alternating EMOM:
1.  15 Wallballs
2.  10 Push Ups + 10 Mountain Climbers
3.  5 Deadlifts  225/135
4.  15/10 Assault Bike Calories
5.  Rest 1:00

02-21-18: Row, Run, Squat, Carry

Skill:
Strict Press
8@40/45%
6@50/55%
4@60/65%
3 Backsquats After Each Set

WOD:
For Time:
800m Row
800m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)
400m Row
400m Run
4 Rounds of:
10 PERFECT Airsquats
1 Arm Farmer Carry (Rack to Rack)