04-21-17: It’s Friiiiiday!

Skill:
Deadlift
8@40/45%
6@50/55%
4@60/65%
2@70/75%

WOD:
20-15-10-5
Calorie Row
200m Run
10-8-6-4
Clean and Jerk  135/85

OR 

Choose a MQ WOD

04-20-17: Backsquats and Wallballs

Skill:
Backsquats
8@35/45%
6@55/65%
4@70/75%

WOD:
12:00 AMRAP
10 Wallballs  20/14
Rack to Rack Walking Lunges
200m Run
*Add 5 Wallballs Each Round
**If you Drop the Ball, Rack to Rack Bear Crawl then Finish Wallballs!!

04-19-17: Do Not Doubt the “Little WOD”

WOD 1.  
125m Row
Rest 1:00
250m Row
Rest 1:30
375m Row
Rest 2:00
500m Row

WOD 2.
12:00 Alternating EMOM
8 Alternating Arm DB Snatch  60/40
:30 Burpees
:30 DU 

04-18-17: Hang Clean and Bench

Skill:
Hang Clean EMOM
0:00-4:00    3 Reps
4:00-7:00    2 Reps
7:00-12:00  1 Rep
*Start at 50% 1RM and Add Each Round

WOD:
6 Rounds NFT
7 Bench (Heavy)
14 Cal Row
7 TTB or 20 Flutterkicks (2 Ct. Big)

04-17-17: This. Is. Nasty.

Skill:
Clean and Jerk
5@50/55%
4@60/65%

WOD:
In 12:00,
1 Mile Run
Then, AMRAP 1.  
3 BMU / 6 CTB
6 Cleans
Rest 3:00

In 10:00,
800m Run
Then, AMRAP 2.
10 HR Pushups
10 STO
Rest 2:00

In 8:00,
600m Run
Then, AMRAP 3.
8 Burpees
8 Front Squats
Rest 1:00

In 6:00,
400m Run
75 Sit Ups
Then, AMRAP 4.
Max Reps Clean & Jerk

04-14-17: Snatch EMOM / 15 AMRAP

Skill:
13:00 EMOM
0:00-4:00    2 Snatch
5:00-13:00  1 Snatch
Start at 50% 1RM, add weight each round.
If you fail, switch to cleans.

WOD:
15:00 AMRAP
15 Burpees
30 DB Snatch – Alternate Arms Each 5 Reps   50/30
40 DU / 100 Singles
50 Situps
40 DU / 100 Singles
30 DB Front Squat
15 Burpees
400m Run

04-13-17: Wear Socks!

Skill:
Push Press
5@45/55/65%
3@75/80/85%

WOD 1:
1000m Row
Rest 3:00
1000m Row

WOD 2:
15:00 AMRAP
200m Run
2 Rope Climbs

04-12-17: Burpees Don’t Make You Fat or Slow….

Skill:
Reverse Tabata x 8 Rounds
1.  Power Clean @70%
2.  Front Squat

WOD:
15:00 AMRAP Ladder
5-10-15-20-25…..
Burpees
Toes to Bar

04-11-17: We are ALL Regionals Athletes Today

Skill:
Deadlift
8@45%
5@55/65%
3@75/85%
1@95%
1@101-105% ?????

WOD:
2014 Regional Chipper – 21:00 Time Cap
50 Cal Row
50 Box Jump Overs
50 DL  185/125
50 Wallballs
50 Ring Dips
50 Wallballs
50 Deadilfts
50 Box Jump Overs
50 Cal Row

04-10-17: Monday Runday

Skill:
Backsquats
10@30%
10@40%
10@50%
10@60%

WOD:
For Time:
800m Run
30 STO  135/85
400m Run
30 Hang Clean  
800m Run