10-06-17: Row, Front Squats, STO

Skill:
Front Squats
8@40%
6@50/60%
4@70/80%

WOD:
For time:
25-20-15-10
Calorie Row
20-15-10-5
Front Squat  95/65 or 75/55
15-12-9-6
Shoulder to Overhead

10-05-17: Not For Time Thursday!

WOD:  Not for Time
10-10-8-8-6-6-4-4-2-2
Close Grip Bench Press (Get Heavy)
DB Bicep Curls 
Box Jumps  (Get High)

10-04-17: 30 AMRAP

WOD:
30:00 AMRAP
45 DU / 125 Singles
6 Deadlifts  275/165
9 Bar Over Burpees
15 Toes to Bar
21 Wallballs
400m Run

10-03-17: 30 chipper

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

WOD:
For Time:
300m Row
30 HR Pushups
30 Goblet Squats  53/35
30 Pullups
400m Run
30 Pullups
30 Goblet Squats
30 HR Pushups
300m Row

10-2-17: Cleaning Couplet

Skill:
Hang Clean & Jerk
5@55/60%
4@65/70%
3@75/80%
2@85%

WOD:
10 AMRAP
2-4-6-8-10-12-14….
Power Cleans  135/95
100m Sprint

09-29-17: Row Row Row Your C2

WOD:
3 Rounds for 3 Times
1000m Row (Hard)
Rest 6:00 and While Resting Complete….
20 CG Bench Press at Tough Weight

09-28-17: 4 RFT

Skill:
Back Squats
8@45%
5@55/65%
3@75/80/85%

WOD:
4 RFT
30 DU / 75 Singles
10 DB Snatches  55/30 Alt Arms
6 Front Rack Lunge Steps  Alt Legs
400m Run

09-27-17: 13 AMRAP

Skill:
Push Press (from Ground)
8@45%
5@55/65%
3@70/75%
2@80%

WOD:
13:00 AMRAP
15 KB Swings Russian
30 Abmat
10 TTB
15 HR Pushups

09-25-17: Wodapalooza (ish)

Skill:
Thrusters
8@45%
5@55/65%
3@75/80%

WOD.  Pick A or B
A.  2 EMOM x 6
6 Box over Burpees
6 Hang Snatch  95/65
6 Thrusters
*if you fail the 2EMOM, keep going until you complete 4 Rounds

B.  Wodapalooza Qualifier
8 Box over Burpees
8 Hang Snatch 115/75
8 Thrusters
If an athlete completes the round within the two minutes, they’ll rest the remainder of the two minutes, and then earn another 2-minute round from 2:00-4:00. This continues, until the athlete is not able to complete the allotted work within a 2:00 window.

09-26-17: 30 AMRAP

WOD:
30:00 AMRAP
200m Run
3 Squat Cleans  185/115
4 BMU / 6 CTB Pull Ups
5 DL
10 Cal Row