11-06-17: Helen

11-03-17: 12 AMRAP Ladder

WOD:
12 Min AMRAP Ladder
2-4-6-8-10-12…
Push Press  135/85
Pull Ups
Front Squats

11-01-17: Candy Land

Skill:
Power Clean & Jerk
5@50%
4@60%
3@70%

WOD:
Candy Land
20 AMRAP
2-4-6-8-10…
Power Clean & Jerk @80% 1RM
Bar Over Burpees
HSPU / 2x HR Push Up
200 m Run
Cal Row

10-31-17: Happy WOD-O-WEEN

Skill:
Backsquats
8@45%
5@55/65/75/80%
Go to 85% if 80% felt good and you are feeling frisky……

WOD:
15 AMRAP
10 Dead Body Lifts  185/125
15 Pumpkin Toss  20#-10′ / 14#-9′
200m Pumpkin Run

10-30-17: Two WOD Monday

WOD:
5 Min AMRAP
5 Hang Snatch or Hang Clean & Jerk  115/85
5 Thrusters
5 Burpee Box Jump Overs

Rest 10:00 Then,

For Time
50 DU / 150 Singles
30 DB Snatch Alternating Arms  50/30
50 DU / 150 Singles
30 DB Snatch Alternating Arms
50 DU / 150 Singles

10-27-17: Lifting Day – Yay!

Skill:
Front Squats
10@30%
8@40%
6@50%

WOD:
EMOM
1 Power Clean + 1 Hang Clean
Start at 50% and Add 5/10# Each Round

10-26-17: Minute to Win It

WOD:
5 Rounds
Alternating EMOM
15/12 Cal Row
10 Sumo DL KB
15 Abmat Sit Ups
10 Jumping Lunges
200m/100m Run

10-25-17: DT

WOD:
DT
5 Rounds for Time
12 Deadlifts   155/105
9 Hang Cleans
6 Push Jerks

10-24-17: 25 and then 3 – how bad can 3 be?

WOD 1.
25 Minute AMRAP
15 CG Bench Press @75% BW
45 DU / 125 Singles
400m Run
15 Russian KB Swings

WOD 2.
3 Minute AMRAP
10 DU / 25 Singles
5 Burpees

10-23-17: 2 WOD Monday

Skill:
Front Squats
10@30%
8@40%
6@50%
+4 Push Jerks/Split Jerks at the End of Each Round

WOD 1.
5 Minutes MAX Squat Clean & Jerk @ 80% pf 1RM

Rest 5:00

WOD 2.
8 Minute AMRAP
1-2-3-4-5-6-….
Deadlifts
Bar Over Burpees
2x TTB (2-4-6-8-10-12…..)