11-10-17: FRI-yay!

Skill:
E2MO2M
30 DU / 60 Singles
3 TNG Power Cleans
x 6 Rounds

WOD:
“Elizabeth”
21-15-9
Power Cleans 135/95
Ring Dips

11-09-17: NFT Thursday

WOD:
Not for Time but Git “Er Done!
5 Rounds
500m Row
15 CG Bench Press  155/85
15 Toes to Bar

11-08-17: 16 AMRAP

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

WOD:
16 AMRAP
30 Airsquats
200m Run
20 Box Jumps / Step Ups
400m Run
10 Burpee Box Jump Overs

11-07-17: Deadlift Test

WOD:
1 RM Dead Lift

11-06-17: Helen

11-03-17: 12 AMRAP Ladder

WOD:
12 Min AMRAP Ladder
2-4-6-8-10-12…
Push Press  135/85
Pull Ups
Front Squats

11-01-17: Candy Land

Skill:
Power Clean & Jerk
5@50%
4@60%
3@70%

WOD:
Candy Land
20 AMRAP
2-4-6-8-10…
Power Clean & Jerk @80% 1RM
Bar Over Burpees
HSPU / 2x HR Push Up
200 m Run
Cal Row

10-31-17: Happy WOD-O-WEEN

Skill:
Backsquats
8@45%
5@55/65/75/80%
Go to 85% if 80% felt good and you are feeling frisky……

WOD:
15 AMRAP
10 Dead Body Lifts  185/125
15 Pumpkin Toss  20#-10′ / 14#-9′
200m Pumpkin Run

10-30-17: Two WOD Monday

WOD:
5 Min AMRAP
5 Hang Snatch or Hang Clean & Jerk  115/85
5 Thrusters
5 Burpee Box Jump Overs

Rest 10:00 Then,

For Time
50 DU / 150 Singles
30 DB Snatch Alternating Arms  50/30
50 DU / 150 Singles
30 DB Snatch Alternating Arms
50 DU / 150 Singles

10-27-17: Lifting Day – Yay!

Skill:
Front Squats
10@30%
8@40%
6@50%

WOD:
EMOM
1 Power Clean + 1 Hang Clean
Start at 50% and Add 5/10# Each Round