11-20-17: Lifting Complex then 5 Rounds

Skill:
2EMOM x 5 Rounds
Power Clean
Hang Power Clean
Push Jerk
Front Squat
Split Jerk
* Warm Up to 60%, Start 2EMOM There, Add Weight Each Round

WOD:
5 RFT
7 DL  225/135
10 Jumping Lunges
14 Bar Hops

11-17-17: 5 Rounds and a Stroll

Skill:
Push Press
8@35/45/55%
6@65/75%

WOD I:
5 Rounds For Time:
10 Cal Row
15 KB Swing Russian
10 Pullups
Rest 1:00

Then

WOD II.
Wall to Wall
1 Arm KB Carry x 8 – Alt Each Trip

11-16-17: Thruster A Thon

Skill:
Hang Clean
5@40/50/60/70/80%

WOD:
For Time:
100 Thrusters  75/55
*4 Bar Over Burpees Every Two Minutes
*NO Dropping of the Barbell.  2 extra burpee penalty!

11-15-17: Big Fat EMOM

WOD:
Alternating EMOM x 8 Rounds (32 Min)
3 DL @ 70%
6 Bar OVer Burpees
20 DU / 50 Singles
9 TTB

11-14-17: Nancy

Skill:
Push Press
8@30/40/50%
5@60/70%

WOD:
Nancy
5 RFT
400m Run
15 OHS  95/65

11-13-17: Cindy

Skill:
Backsquats
8@40%
5@50/60/70%
3@75%

WOD:
Cindy
20 Min AMRAP
5 Pullups
10 Push Ups
15 Airsquats
*Proper Movements are the ONLY Option!

11-10-17: FRI-yay!

Skill:
E2MO2M
30 DU / 60 Singles
3 TNG Power Cleans
x 6 Rounds

WOD:
“Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips

11-09-17: NFT Thursday

WOD:
Not for Time but Git “Er Done!
5 Rounds
500m Row
15 CG Bench Press  155/85
15 Toes to Bar

11-08-17: 16 AMRAP

Skill:
Strict Press
10@30/40%
8@50/60%
6@70%

WOD:
16 AMRAP
30 Airsquats
200m Run
20 Box Jumps / Step Ups
400m Run
10 Burpee Box Jump Overs

11-07-17: Deadlift Test

WOD:
1 RM Dead Lift