11-24-17: Black Friday!

WOD:
25 AMRAP
30 Cal Row
15 Power / Squat Snatces  135/85
30 Wallballs  20/14  10/9

11-23-17: Turkey Day PLAY!

As Team of 2:

WOD I.
10 Min of Cindy AMRAP
5 Pull ups
10 Push ups
15 Air squats

WOD II.
8 Minute AMRAP
6 Deadlifts   165/105
4 Hang Cleans
2 Push Jerks
5 Bar Over Burpees

WOD III.
6 Minute AMRAP
20 Abmat Sit Ups / 12 GHD Sit Ups
8 DB Snatches  50/30 (Alt Arms)

11-22-17: Love that Skill

Skill:
Power Clean Ladder EMOM
Start at 40%, Add 10/5# Each Minute 
10-15 Lifts

WOD:
For Time
50-40-30-20-10
DU / Singles x 3
25-20-15-10-5   
KB American  53/35

11-21-17: Row, Row, Row Your Boat

Skill:
1 Arm Standing DB Stict Press
5 x 8/Arm
Go Up Each Round, Find Heavy 8 Rep

WOD:
Each Row for Time
250m Row
Rest 4:00
500m Row
Rest 6:00
750m Row
Rest 8:00
1000m Row

11-20-17: Lifting Complex then 5 Rounds

Skill:
2EMOM x 5 Rounds
Power Clean
Hang Power Clean
Push Jerk
Front Squat
Split Jerk
* Warm Up to 60%, Start 2EMOM There, Add Weight Each Round

WOD:
5 RFT
7 DL  225/135
10 Jumping Lunges
14 Bar Hops

11-17-17: 5 Rounds and a Stroll

Skill:
Push Press
8@35/45/55%
6@65/75%

WOD I:
5 Rounds For Time:
10 Cal Row
15 KB Swing Russian
10 Pullups
Rest 1:00

Then

WOD II.
Wall to Wall
1 Arm KB Carry x 8 – Alt Each Trip

11-16-17: Thruster A Thon

Skill:
Hang Clean
5@40/50/60/70/80%

WOD:
For Time:
100 Thrusters  75/55
*4 Bar Over Burpees Every Two Minutes
*NO Dropping of the Barbell.  2 extra burpee penalty!

11-15-17: Big Fat EMOM

WOD:
Alternating EMOM x 8 Rounds (32 Min)
3 DL @ 70%
6 Bar OVer Burpees
20 DU / 50 Singles
9 TTB

11-14-17: Nancy

Skill:
Push Press
8@30/40/50%
5@60/70%

WOD:
Nancy
5 RFT
400m Run
15 OHS  95/65

11-13-17: Cindy

Skill:
Backsquats
8@40%
5@50/60/70%
3@75%

WOD:
Cindy
20 Min AMRAP
5 Pullups
10 Push Ups
15 Airsquats
*Proper Movements are the ONLY Option!