05-23-17: Row, HSPU, C&J

Skill:
Hang Clean + Split Jerk
5@50%
4@60%
3@70/75%
2@80/85%

WOD:
6 Rounds Alternating EMOM
1.  10/8 Cal Row
2.  6 HSPU (Deficit Strict / Strict / Kipping or 1/2 BW DB Strict Press if you don’t have HSPU)
3.  Clean & Jerk 80-95%

05-22-17: It Hurts

Skill:
5 Rounds
5 Weighted Strict Pull Ups
5 Deadlifts @45/50/55/60/65%

WOD:
For Time
25-20-15-10
Wallballs – Go Heavier or Higher Than Normal
DU / 3x Singles
Burpees

05-19-17: NFT Friday

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

WOD:
5 Rounds NFT
15 CG Bench Press  135/85
15 Toes to Bar
400m Row

05-18-17:

Skill:
10 Alternating EMOM
1.  2 DL + 2 Hang Cleans
2.  4 Bar Over Burpees

WOD:
For Time:
800m Run
40 Russian KB Swings   88/53
500m Row
20 Russian KB Swings
400m Run
30 KB Sumo DL

05-17-17: 15 Amrap

Skill:
Strict Press
8@45/50@
5@55/60/65%
3@70/75%

WOD:
15:00 AMRAP
200m Run
10 DB STO Right Side  50/30
10 DB STO Left Side
5 Goblet Squats
200m Run
20 DB Weighted Sit Ups
5 DB Push Up + Row Right Side
5 DB Push Up + Row Left Side

05-16-17: Squat Cleans; Wallballs

WOD:
For Time:

5 Rounds
25 DU / 75 Singles
5 Squat Cleans  155/105

Rest 5:00

500m Row
400m Run
50 Wallballs
400m Run
500m Row

05-12-17: It’s Friiiiday

Skill:
Clean & Jerk
5@50/55%
3@60/65%
1@70/75%

Choose WOD 1 or 2….

WOD 1:
20:00 Alternating EMOM
1.  2 Power Cleans – Start at 60% and go up
2.  3 BMU / 6 CTB

WOD 2:
16:00 AMRAP
5 DL  225/135
6 Goblet Squats  53/35
400m Run

05-12-17: Sorta NFT Thursday

WOD:
1.  7 Rounds NFT
3 Bench – Start Heavy Add Weight Each Round
6 DB Row Each Side – Add Weight 

2.  For Time
15-10-5
Front Squats  185/105
20 DU / 95 Singles
200m Run 

05-10-17:

Skill:
Skinny Grace
30 Clean & Jerk  95/65

WOD:
1.  3:00 Max Cal Row

Rest 7:00

2.  5 Rounds
10 DB Snatch Alt Arms  70/45
50′ DB Front Rack Walking Lunges

Rest 3:00

3.  800m Run

05-09-17: Murph Prep

Skill:
Push Press + 1 Front Squat
6 @40/45%
5 @50/55%
4 @60/65%
3 @ 70%

WOD:
20:00 Alternating EMOM
1.  5 Pullups
     10 Push ups
      15 Airsquats
2.  4 Deadlifts  225/135
     4 Bar Over Burpees