08-03-17: The Independence Complex

For Load:
Independence Complex
5 DL
4 Power Cleans
3 Squat Cleans
2 STO
1 Thruster
*All Unbroken

10 Cal Row + 10 TTB – After Each Attempt

08-02-17: Ken’s WOD “Damn, You Old”

WOD:
For Time:
800m Run
65 WallBalls
65 Abmat Situps
65 HR Push Ups
65 KB Swings Russian
800m Run

08-01-17: DB Snatch / Jump Overs

Skill:
Backsquats
8@35%
5@45/55/65%
3@75%

WOD:
6 Rounds for Time
12 DB Snatch  70/55
(6 on Right/6 on Left)
12 Box Jump Overs  24/20

07-31-17: Fitter than a Firefighter?

Skill:
15:00 to get Heavy
Clean + Front Squat + Front Squat + STO

WOD:
3 Rounds for Time
14 TTB
8 DL  225/135
200m Run

07-28-17: Run, DL, Jump

WOD:
For Time
10-8-6-4-2
400m Run
Deadlifts  245/155
40 DU / 125 Singles
Rest 1:00

07-27-17: Burpee WOD in Disguise

Skill:
Strict Press
8@35%
6@45/55%
4@60/65%
Max Effort at 70%

WOD:
For Time:
9 Hang Squat Cleans  135/95
18 Box Over Burpees  24/20
7 Hang Squat Cleans
14 Box Over Burpees
5 Hang Squat Cleans
10 Box Over Burpees

07-26-17: Two WOD Wednesday

Skill:
Pause Backsquats
5@35/45/55/65%

WOD 1:
4 Rounds for Time
5 Power Snatch
6 Bar Over Burpees
4 STO

Rest 3:00

WOD 2:
2 Rounds for Time:
20 Cal Row
8 Thrusters
8 Pullups

07-24-17: Clean Sweep Monday

Skill:
Establish a 4 rep max (touch and go) Power Clean

WOD:
For Time:
200m Run
10 Cleans  135/95
200m Run
8 Cleans  185/105
200m Run
6 Cleans  225/115
200m Run
4 Cleans  245/125
200m Run
2 Cleans  265/135

07-21-17: Grace and Cindy Ridin’ the Bench

WOD:
5 Rounds NFT
5 CG Bench Press @ 100%BW
2 Rounds of Cindy:  5 Pullups, 10 Push Ups, 15 Airsquats
5 Reps of Grace:  5 CnJ @ 100%BW

07-20-17: Run til you Dead

Skill:
Deadlifts
5@35/40/45/50%

WOD:
4:00 EMOM
400m Run
10 DL @55%
400m Run
8 DL @65%
400m Run
6 DL @75%
400m Run
4 DL @85%
400m Run
2 DL @95%