06-19-17: 5 Rounds and a Run

Skill:
Hang Clean to Push Jerk
5@50%
4@60%
3@70%
2@80%
1@85%
3 Attempts to Establish 1RM Hang Clean

WOD 1: 
5 Rounds for Time
4 DL @ 75% 1RM Hang Clean
2 Power Cleans
1 Push Jerk
7 HSPU (Strict)

Rest 3-5 Minutes Then

WOD 2:  
800m Run/1000m Row for Time

06-16-17: Another Equalizer

Skill:
Strict Press
8@45%
5@55, 65, 75, 80%

WOD:
Equalizer 2
1000m Row
800m Run
10 Cleans  95/65
10 Bar Over Burpees
8 Cleans  135/85
8 Bar Over Burpees
6 Cleans  185/105
6 Bar Over Burpees
4 Cleans  225/125
4 Bar Over Burpees
2 Cleans  275/135
2 Bar Over Burpees

06-15-17: Ladder Time

Skill:
Deadlifts
8@45%
5@55/65/75%
Pick a next heavy 5rm if you feel good and form is perfect.

WOD:
12:00 Ladder
2-4-6-8-10-12….
HSPU
TTB
Wallballs  20/14

06-14-17: 20 AMRAP

Skill:
Snatch or Power Clean
5@50%
4@60%
3@70%
2@80%

WOD:
20:00 AMRAP
25 Russian KB Swings
5 Goblet Squats
400m Run
5 Goblet Squats
25 Abmat Sit Ups
400m Run

06-13-17: Three WOD Tuesday

WOD 1:
Death by Calories EMOM
2-4-6-8-10-12-14-16-18….Death

WOD 2: 
20 Push Jerks @ 65%
Fewest Breaks Possible

WOD 3:
8:00 AMRAP
30 DU / 75 Singles
3 Deadlifts  275/185

06-12-17: BMU Monday

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

WOD:
10 RFT
2 BMU (Scale:  4 CTB / 6 Perfect Ring Rows)
5 Front Squats  135/85

Post WOD Core Work:
4 Rounds NFT
20 Abmat Situps
8 Seated DB Press

06-09-17: 15 Amrap

Skill:
Front Squats
8@35%
5@45/55/65/75%

WOD:
15:00 AMRAP
3 Squat Cleans  205/105
4 Chest to Bar Pullups
5 Toes to Bar
6 Burpee Box Jump Overs  24/20
100m Sprint

06-08-17: Row, WB, Snatch Complex or DBalls

WOD 1:
5 Rounds
15/20 Cal Row
15 Wallballs  30/20/14
Rest Exactly 2:00 Between Rounds

WOD 2A:
4 D Ball Over the Shoulder
50′ D Ball Bear Hug Carry
x 5 Rounds NFT

Or WOD 2B:
Work to Heavy Complex of:
Power Snatch + Hang Power Snatch + Hang Squat Snatch

06-07-17: Bench Day!

WOD:
10 Rounds NFT
5 CG Bench – work up in wt each round to find 5 Rep Max
15 Abmat Sit ups / GHD (alternate)
25 DU / 75 Singles

06-02-17: Row, Swing, Run, TTB

Skill:
6 x 100m Row
Rest :30 Between Rounds

WOD:
3 RFT
20 Russian KB Swings  70/53
400m Run
20 TTB
Rest Exactly 1:00