05-08-17: Running….

Skill:
200m Run
Rest 1:00
x 10 Rounds

WOD:
17:00 AMRAP
10 Wallballs  30/20/14
15 DU / 45 Singles
1 Complex:  1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
(Add Weight Each Round / Get as Heavy as Possible)

05-05-17: Cinco de Yoke-o

WOD:
10 Rounds – 45:00 Time Cap
50′ Yoke Carry (Start at BW and go up) // Linchpin WOD Yoke 365/255
30/20 DU /  75 Singles
10/6 Burpees

05-04-17: Strict Press, Repeats, Quick Lifts

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

WOD 1.
400m Run
Rest 2:00
400m Run
Rest 2:00
800m Run

WOD 2.
9-6-3
Hang Clean  155/105
Push Jerk

05-03-17: Bench Press Day

WOD:
10 Rounds NFT
5 Unbroken CG Bench Press – Start Light and Add Weight Each Round
200m Run / 200m Row
8 American KB Swings  53/35
4 Goblet Squats

05-02-17: Split Jerks and AMRAP

Skill:  
Split Jerks
3@50/60%
2@70/75%
1@80/85%
1@90-100+%

WOD:
17 Minute AMRAP
50 Airsquats
25 DU / 75 Singles
200m Run
20 Deadlifts  205/125
10 Bar Over Burpees
200m Run
30 Toes to Bar
15 DU / 50 Singles
200m Run

05-01-17: Is This Warm Up the WOD?

WOD 1:
EMOM Snatch Ladder – 11 Minutes
Start at 50% and Go Up 5/10# Each Minute

WOD 2:
8 Minute AMRAP
10 Pullups
10 Box Jumps

04-27-17: Smooth and Long

Skill:
Clean and Jerk
10@50%
8@60%
6@70%

WOD:
For Time
1000m Row
50 Abmat
800m Run
40 Abmat
750 Row
30 Abmat
600m Run
20 Abmat
500m Row
10 Abmat
400m Run

04-26-17: DL, pushups, Front Squats

Skill:
1.  :30 EMOM Shuttle Run Ladder
2.  Shoulder Press / DB Rows:  10 Reps each x 4 sets

WOD:
For Time:
10 DL
20 HSPU / 30 HRPU
30 Front Squats

RX
225/125
4/5″ / 3″ Deficit  HSPU
95/65

I.
275/165
HSPU / 30 HRPU
95/65

II.
225/125
30 HRPU
53/35 KB 

04-25-17: Old Folks Are Strong

WOD:
Master’s Qualifier WOD 2 – Do As Rx or go to…

Option B.
5 Minutes to complete each round, if successful add 5:00 more and proceed to next round….continue until you finish wod, or don’t make the time cap

15 TTB
30 DU / 75 Singles
15 Squat Cleans  95/65

15 TTB
30 DU / 75 Singles
13 Squat Cleans  135/85

15 TTB
30 DU / 75 Singles
11 Squat Cleans  165/95

15 TTB
30 DU / 75 Singles
9 Squat Cleans   185/105

15 TTB
30 DU / 75 Singles
7 Squat Cleans  205/115

15 TTB
30 DU / 75 Singles
5 Squat Cleans  225/125

04-24-17: MQ WOD #1

Skill:
Alternating EMOM
1)  2 DL + 2 Power Clean
2)  2 Front Squats + 2 Push Jerks
95/65
3 Rounds / On Minute 6, Do All Lifts in a Minute

WOD:
Master’s Qualifier WOD #1
A) Rx Version:
100 DB Snatch  50/35
80 Cal Row
60 Bar Facing Burpees
40 Ring MU
*20 Minute Time Cap

B) 20 Minute AMRAP Version:
20 DB Snatch
16 Cal Row
12 Bar Facing Burpees
8 Chest to Bar Pullups