12-14-17: NFT Thursday, Whoot!

WOD:
5 Rounds NFT
10 CGBench Press  135/95
20 Walking Lunges
10 Flutterkicks 2 Ct
10 Heavy KB Sumo DL

12-13-17: iRun or iRow?

Skill:
Rowing Technique Work
100m Legs Only
100m Hips Only
100m Hips & Arms
200m Full Row

WOD: 
Choose One – iRun OR i Row (35 Min Time Cap)

iRun
1000m Row
50 Abmat Situps / 50 GHD
800m Run
800m Row
40 Abmat Situps / 40 GHD
600m Run
600m Row
30 Abmat Situps / 30 GHD
400m Run
400m Row
20 Abmat Situps / 20 GHD
200m Run

iRow
1000m Row
50 Abmat Situps / 50 GHD
2000m Row
40 Abmat Situps / 40 GHD
1500m Row
30 Abmat Situps / 30 GHD
1000m Row
20 Abmat Situps / 20 GHD
750m Row

12-12-17: Comp or RX?

Skill:
15 Minutes
Work to Heavy Hang Snatch or Hang Clean

WOD:
COMP
9-7-5
Snatch  135/85
Ring MU
Deficit HSPU
OR
RX
15-12-9
Power Clean  155/95
CTB Pullups
2x HR Push ups

12-11-17: 10 Rounds

Skill:
Backsquats
8@40%
650/60%
4@70%
2@80%

WOD:
2 EMOM x 10
3 Backsquats @65% 1RM
5 Airsquats
20 DU / 60 Singles

12-09-17: Partner Air Force WOD

20 Minute Partner AMRAP
20 Thrusters  95/65
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats
*Start with 4 Burpees, Perform 4 Burpees E2MOM

12-08-17: 2 WOD Friday

Skill:
Deadlifts
5@45/55/65/75%

WOD I.
30 Push Jerks @70%
500m Row Each Time You Break

WOD II.
10-1
Deadlifts @50% 1RM
20-18-16-14-12-10-8-6-4-2
Jumping Airsquats

12-07-17: 14 AMRAP

Skill:
Strict Press
8@30/40%
6@50/60%
4@70/80%

WOD:
14 AMRAP
Barbell Complex:  135/85
2 Power Clean
2 Hang Squat Clean
1 Thruster
25 Abmats / 15 GHD
5 CTB Pullups / 8 Banded CTB Pullups

12-06-17: Bring Running Shoes

WOD:
For Time:
1 Mile Run
100 DU / 300 Singles
30 Burpee to Plate Touch (25#)
800m Run
50 DU / 150 Singles
20 Burpee to Plate Touch
400m Run
25 DU / 50 Singles
10 Burpee to Plate Touch

12-05-17: 6 Minutes of Rest, No Way!

WOD:
4 Rounds for Total Reps
:50 Max Wallballs  20/14
:10 Rest
:50 Max SDHP  75/55
:10 Rest
:50 Max Box Jumps  24/20
:10 Rest
:60 Max Cal Row
Rest 6:00

12-04-17: 10 AMRAP

Skill:
15:00 to Warm Up to Heavy Squat Clean

WOD:
10 AMRAP
3 Strict HSPU / 4 Strict DB Press
3 Squat Cleans
3 Bar Over Burpees