01-23-18: Climb the Ladder

Skill:
Deadlifts
5@35/45/55/65%

WOD:
13 AMRAP
2-4-6-8-10-12….
Deadlifts @70% 1RM
Bar Over Burpees to 2018 Open Standards
BMU / CTB  (2x if Banded)
20 DU / 60 Singles

01-22-18: Stop – Stop – Start

Skill:
Pick One:
Row’d Royalty
100m Row Medium / Rest 1:00
100m Row Hard / Rest 2:00
100m Smooth – 500m BLAST for Time

Or

Clean & Jerk
5@40/45%
4@50/55%
3@60%
5-10 Toes to Bar After Each Set

WOD:
Stop-Stop-Start – For Time:
10 Clean & Jerk  135/85
10 Assualt Bike Calories
400m Run
8 CnJ
12 AB Calories
400m Run
6 CnJ
14 AB Calories
400m Run
4 CnJ 
16 AB Calories
400m Run
2 CnJ
18 AB Calories

01-20-18: You Got Breath?

Skill:
Clean and Jerk

WOD:
Team of 3
2:00 Max Wallballs Descending Weight  20/14/10; 30/20/14
4:00 Max Calorie Row
4:00 Max Assault Bike Calorie

01-19-18: Not for Time FRIDAY with Bench and a Choice? Yes, please!

WOD:
6 Rounds NFT
7 CG Bench Press (Moderately Heavy)
Cardio Path:  14 American KB Swings 53/35, 7 Goblet Squats
Oly Path:  6 Power Snatch 115/75, 3 OHS/Front Squats
21 Sit ups or 12 GHD
7 Burpees

01-18-18: Don’t Forget the Rowers….

Skill:
1.  6 min Shuttle Run Ladder
2.  Backsquats:  5@40/50/60%

WOD:
3EMOM x 5 Rounds
10 Cal Row
5 Backsquats @70%

Optional:
Power Clean Speed Ladder
3 Reps @ 50/60/70/80%
*Must Load Yourself*

01-17-18: No, FedEx is not taking the bikes back…..

Skill:
Hang Squat Clean + Push Jerk
5@50% (of Push Jerk 1RM)
4@60%
3@70%
2@80%
1@90/95%

WOD:
4EMOM x 5 Rounds
20/15 Assault Bike Calories – GO HARD
15 Pullups / Max Set UB Ring or Bar Muscle Ups

01-16-18: 15 AMRAP

Skill:
Strict Press
8@35%
6@45/55%
4@65/75%
2@80% x 3 sets

WOD:
15 AMRAP
20 Weighted Sit Ups  45/35/25
20 Russian Twists 2 ct.
Rack to Rack OH Walking Lunges
10 Burpee to Plate
10 DB Snatch  50/30

01-15-18: Two WOD Monday

WOD 1.
4 Rounds – 8 Minute Time Cap
8 Cleans     135/95 Elite – 95/65 RX
8 Thrusters
32 DU / 96 Singles

Then, Choose One:

WOD 2A.
For Time:
40-30-20-10
Airsquats
20-15-10-5
HR Push Ups
Assault Bike Cal or Row Cal

WOD 2B.
10 AMRAP
Max CnJ Attempt
10 Cal Assault Bike

01-13-18: Saturday’s Team of Three

WOD:
As Team of Three – For Time:
150 Medball Situps –  Hold Front Rack
60 Clean & Jerk – Hold Plank
100 Calorie Row – Hold Deadlift
Every 3 Minutes – 1 Teammate does 5 Burpees

01-12-17-8: Row’d Royalty or Beef Cakes

Choose One:

Row’d Royalty:
1000m Row
Rest 2:00
750m Row
Rest 1:30
500m Row
Rest :30
250m Row

Beef Cakes:
15 CG Bench Press  135/85
10 TTB
4 D Ball Over Shoulder   150/100/75
10 Airsquats
15 Flutter kicks (2ct)