09-22-17: FriYAY!

Strength:
Front Squats
10@30/40/50%

WOD:
15 AMRAP
2-4-6-8-10-12….
CTB Pull Ups
KB Swings Russian
Burpees
Calorie Row

09-21-17: NFT Bench Day!

Complete the Following NFT:
10-10-8-8-6-6-4-4-2-2
Close Grip Bench Press (Add Weight Each Round)
15 Abmat Sit ups / 10 GHDs
5 Box Jumps
200m Run / 150m Row

09-20-17: Clean EMOM

Skill:  
Deadlifts
8@45%
6@55/65%
4@75/865%
2@90%

WOD:
EMOM
1-2-3-4-5-6-7….
Power Clean  155/105
2 Bar Over Burpees

CORE:
TTB or Abmats

09/19/17: 30 AMRAP

WOD:
30 Minute AMRAP
1000m Row
100 DU / 300 Singles
50 Wallballs
400m Run

09-18-17: Back to Normal!

Skill:
Thrusters (from Ground)
8@45%
5@55/65%
3@75%

WOD:
5RFT
5 DL  185/105
4 Bar Over Burpees
3 Power Cleans
4 Bar Over Burpees
2 Push Jerk
4 Bar Over Burpees
Rest Exactly 1:00

09-07-17: Abbate

WOD:
Abbate
1 Mile Run
21 Clean and Jerk  155/105
800m Run
21 Clean and Jerk 
1 Mile Run

09-06-17: What Day is it?? Bench Day!

WOD:
8 Rounds NFT
5 CG Bench Press – Start at 50% and Go UP
20 Abmat Sit Ups / 12 GHD
5 Goblet Squats (Heavy)
20 DU / 60 Singles

POST WOD:  Pick One
800m Jog
1000m Smooth Row
50 Cal Airdyne

09-05-17: Row, Pull, Run

Skill:
Hang Power Clean + Push Jerk
Wave 1:  50/60/70%
Wave 2:  55/65/75%
*Work on Cycling

WOD:
For Time
40 Cal Row
20 Pullups
400m Run
20 Cal Row
10 Pullups
200m Run
10 Cal Row
5 Pullups
100m Run

09-04-17: Happy Labor Day

Skill:
10 EMO1.5M
Power Clean + Hang Clean + Hang Squat Clean

WOD:
Team of 3
100 Cal Row
150 Wallballs
4x 200m Sprint
*Split Work as Needed, but 3 Syncho Team Burpees Every Time You Switch

09-01-17: A or B?

Skill:
Strict Press
10@30%
8@40%
6@50%
5@60%
4@70%

WOD:  Choose ONE
Option A. 
40-30-20-10
DU (3x Singles)
American KB Swings  53/35
OR
Option B.
2000m Row
Rest 5:00
2000m Row