12-29-17: Bench WOD…Yay

NFT WOD:
10-10-8-8-6-6-4-4-2-2
Bench – Get Heavier
6 KB Swing Russian
3 Goblet Squats
10 Mtn Climbers 2 ct

12/28/17: 10 AMRAP Ladder

Skill:
Deadlift
5@35/45/55%
3@65/75/85%

WOD:
10 Min AMRAP
1-2-3-4-5-6-7….
Deadlifts  275/185 (or 70-75%)
HR Push Ups
2-4-6-8-10-12-14……
Sit Ups
Jumping Jacks 4ct

12-27-17: Chipper

Skill:
EMOM x 10 Rounds 
@70% of 1RM CNJ
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

WOD:
For Time:
40 Cal Row
30 Wallballs
20 Squat Cleans  135/95
10 MU / 2x CTB Pullups
20 Push Jerks
30 Wallballs
40 Cal Row

12-26-17: The Day After….3 WOD Monday

WOD 1.
10 AMRAP
25 Air Squats
10 Push Ups
200m Run

Rest 2:00

WOD 2.
10 AMRAP
25 DU/75 Singles
10 Toes to Bar
5 Burpees

Rest 2:00

WOD 3.
10 AMRAP
25 Abmats
10 Pull Ups
200m Run

12-22-17: 13 AMRAP

Skill:
4 TNG Hang Clean EMO1.5M x 7
Build to Heaviest Possible

WOD:
13:00 AMRAP
14 DB Snatch Alt Arms  50-30
10 Front Rack Walking Lunges
7 Burpees
10 Front Rack Walking Lunges

12-21-17: 25 AMRAP

WOD:
25:00 AMRAP
20 Abmats / 12 GHD
12 Push Ups / 8 HSPU
10 DL @ 185/105
400m Run

12-20-17: Volume Time

WOD:
For Time:
1000m Row
20 Push Press@95/65
800m Row
15 Push Press@135/85
600m Row
10 Push Press@155/105
400m Row
5 Push Press@185/115

12-19-17: 10 AMRAP Ladder

Skill:
12 Min to Find MAX
Power Clean + Power Clean + Hang Clean

WOID:
10 Min AMRAP
1-2-3-4-5-6……
Power Clean @90% of Skill Weight
Bar Over Burpee
BMU  / CTB / Pullups (Banded or Jumping x 2)

12-18-17: Wallballs/DU

Skill:
Front Squat
8@35%
5@45/55/65/75%

WOD:
For Total Reps:
0:00-3:00  Max Wallballs
3:00-4:00  Rest
4:00-6:00  Max DU / Singles
6:00-7:00  Rest
Repeat x 2…..Eeeek

12-16-17: Team Amrap

WOD:
Team of 2 – 25 AMRAP
100 DU / 250 Singles
80 Wallballs
60 HR Pushups
40 Hang Cleans  135/85
20 Burpees
10 DBall Over Shoulder
Team 200m Run