09-04-17: Happy Labor Day

Skill:
10 EMO1.5M
Power Clean + Hang Clean + Hang Squat Clean

WOD:
Team of 3
100 Cal Row
150 Wallballs
4x 200m Sprint
*Split Work as Needed, but 3 Syncho Team Burpees Every Time You Switch

09-01-17: A or B?

Skill:
Strict Press
10@30%
8@40%
6@50%
5@60%
4@70%

WOD:  Choose ONE
Option A. 
40-30-20-10
DU (3x Singles)
American KB Swings  53/35
OR
Option B.
2000m Row
Rest 5:00
2000m Row

08-31-17: This. Is. Gross.

WOD:
NFT, but for PACE
5 Rounds
20 CG Bench Press @ 50-60% 1RM
10 TTB
Then 400m Run for Time
*Try to keep runs within :05 of each other!

08-30-17: STO / Pullups

Skill:
EMOM x 6
1 1/2 EMO1 1/2 M x 4
Power Clean
+
Hang Power Clean
+
Hang Squat Clean

For Time:
12-9-6
STO  135/85
18-15-12
Pullups

08-29-17: Ryan Loves “Straight Cardio”….

Skill:
Front Squat
10 @ 40/50/60%

WOD:
For Time
750m Row
50 Abmat Sit Ups
15 Burpees
800m Run
15 Burpees
50 Abmat Sit Ups
750m Row

08-28-17: I can’t feel my legs when I’m with you….

Skill:
Push Press
8@45%
5@55/65%
3@75/65%
*5 Strict Pull Ups After Each Set

WOD:
3 Rounds for Time
25 Cal Row
30 DL  185/125
35 Wallballs  20/14
Rest 2:00

08-24-17: Run, Lift, Push, Lift, Run…oh yea Burpees!

Skill:
10:00 to Find Heavy Clean + 5 Front Squats

WOD:
For Time
800m Run
10 DL (Use Weight from Skill)
15 HSPU / 20 HR Push Ups
10 DL
15 Bar Over Burpees
10 DL
15 HSPU / 20 HR Push Ups
10 DL
800m Run

08-22-17: Jump, Swing, Squat

Skill:
Backsquats
8@40%
5@50/60/70%
3@75/80%

WOD:
For Time
60-50-40-30
DU / 3x Singles
30-25-20-15
Russian KB Swings
5 Goblet Squats
Rest Exactly 1:00

CORE:  Plank Work, L Sits, L Bar Hangs

08-21-17: Eclipse Day

Skill:
Power Snatch
5@50%
4@60%
3@70%
2@75/80%
1@85/90%

WOD:
For Time:
35 Calorie Buy In
Then,
15-12-9-6
Power Clean (@100% 1RM Power Snatch Weight)
TTB

08-08-17: 9 AMRAP

Skill:
Backsquats
5@45%
4@55/65%
3@70/75%
2@80/85%

WOD I.
20 Push Jerks @ 65% with as few breaks as possible

WOD II.
9:00 Minute AMRAP
7 DL  245/155
9 CTB Pullups
11 Airsquats