02-20-18: Work on your Snatch….

Skill:
0:00-2:00      12 Snatch  95/55
2:00-4:00       9 Snatch  135/65
4:00-6:00       6 Snatch  155/75
6:00-8:00       3 Snatch  175/85

WOD:
8:00 AMRAP Ladder
1-2-3-4-5….
Power Cleans   135/85
Bar Over Burpees
2-4-6-8-10….
Toes to Bar

02-19-18: Do you even Core, Bro?

WOD 1.
15:00 AMRAP
5 DL   135/85
5 Front Squat
5 Push Jerk
200m Run

WOD 2.
3 Rounds NFT 
5 Hollow Rock
5 Tuck Ups
5 V Ups
:10 V Hold
1:00 Rest

02-16-18: 25 AMRAP

WOD:
25:00 AMRAP
500m Row
15 Sumo DL 88/53
200m Run
20 Abmat
20 Mtn Climbers
30 DU / 75 Singles
5 Goblet Squats

02-15-18: NFT (Sorta) Thursday

WOD:
3 Rounds NFT
15 CGBP 
10 Airsquats
15 KB Swings American  53/35
800m Run – Record Time of Each Run

02-14-18: DeadLoves and Burpees – Happy VD!

Skill:
Bottoms Up & Suitcase Carry
Rack to Rack & Back x 8

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ Body Weight
Bar Over Burpees
*Treat:  E2MOM – 5 Jumping Airsquats

OR

Quads B. Melton
100 AB Calories
10 Wallballs
Partion as Needed

02-13-18: Cardio Blast

WOD 1.
25 AB Calories
400m Run
30 Row Calories
400m Run
35 Wallballs
400m Run
40 Medball Abmat Situps/GHD
400m Run
50 DU / 150 Singles

WOD 2 A.  High Skill Oly 
Work to Heavy Hang Squat Snatch to OHS
OR
WOD 2 B.  Extra Engine Build
3 Rounds
25 DU / 75 Singles
25 Situps
20 Cal AB or Row

02-12-18: Heavy Monday

Skill:
Push Press
8@45/50/60%
6@65/70%

WOD:
4 Rounds
3:00 EMOM
18/13 Cal Row
Max Squat Clean & Jerk  185/105
Rest 2:00

02-09-18: Row and Chip and Row and Chip

Skill:
Barbell Complex
3 DL + 3 Hang Clean + 3 Push Press
4 Attemps – Start Light – Work to Moderate, Not MAX

WOD:
4 Rounds
:00-1:00 ROW
1:00-3:00 WORK
3:00-5:00 REST

50 Deadlifts
50 Hang Cleans
25 Push Jerks
115/75

*Chip Away at Work After Each Row
*Add your Total (cumulative) calories, Subtract from 100 for Post WOD Burpees

02-08-18: NFT Thursday

WOD 1.
5 Rounds
7 CG Bench Press (Heavy)
6 D Ball Over Shoulers
5 Calorie AB or 400m Run
4 Jumpin Lunges (2 Ct)

OR

WOD 2.
Barbell Complex
Clean + 2 Push Jerk + Split Jerk

02-07-18: Alternating EMOM

WOD 1:
5 Rounds Alternating EMOM
1.  4 BMU / 8 CTB Pullups
2.  5 Box Jumps 30/24
3.  6 Deficit HSPU 55/25 Comp Plates / 10 HRPU
4.  7 Goblet Squats
5.  8 KB Swings Russian  111/88/70/53

WOD 2:
1 Mile Assault Bike for Time