04-06-17: Not Not for Time Thursday

WOD:
3 Rounds for Time
750m / 600m Row
2 D Ball over the Shoulder
50′ D Ball Carry
2 D Ball over the Shoulder
50′ D Ball Carry
Rest 1:00
400m Run (Go Fast)
Rest 1:00

Post WOD:
3 Rounds 
30 Abmat Situps
:30 Plank
10 Slow Airsquats

04-05-17: Which WOD Wednesday?

Skill:
Backsquats
8@45%
5@55/6575%
3@85%
1@90%

WOD:
Option 1.
Cleans
5@50%
4@60%
3@70/75%
2@80%
2@85%
1@90%
1@95%
1@??

Option 2.
20 Min Rotating EMOM
1:  2 Cleans & 2 Jerks
2:  5 Bar Over Burpees
3:  4 Front Squats
4:  2-3 BMU / 5 CTB
*Add a little weight each round

04-04-17: I Can’t Feel My Arms When I’m With You….

#1 – Skill:
Strict Press
8@45%
5@55%
5@65%
5@75%
5@80%

#2 WOD
15 Min AMRAP
30 KB Swings American 53/35
20 HR Push Ups
10 Cal Row

#3 WOD
7 Min Ladder
Unbroken DU 
5-10-15-20-25-30-35….

04-03-17: Monday EMOM

WOD:
30 Rotating EMOM
12/9 Cal Row
4 Snatch or Clean @70-75%
6 CTB Pull Ups
8 Burpee Box Jump Overs
10 DB Front Squat  50/35
25 DU / 50 Singles 

03-31-17: Bench and D-Balls

Skill:
Quick Barbell Complex – 12:00 to Work to Heavy
Power Clean, Hang Power Clean, Hang Squat Clean Thruster

WOD: 
5-7 Rounds NFT
7 Bench Press  165/85
4 D Ball Over the Shoulder  100/75/50
5 Box Jumps  30/24/20

03-30-17: Row, Run….and Burpees (Again!)

Skill:  
Push Press
8@40/45%
6@50%, Then….
2:00 Overhead Hold with the 50%
4@60/65%

WOD:
For Time:
1000m Row
800m Run
30 Deadlifts  155/105
15 Front Squats
10 Bar Over Burpees

03-29-17: Is the Open Over?

Skill:
Work to a Heavy Snatch

WOD:
Burpees and Snatch Ladder AKA 13.1 – 17 Minute AMRAP
40 Burpees
30 Snatch  75/45
30 Burpees
30 Snatch  135/75
20 Burpees
30 Snatch  165/100
10 Burpees
AMRAP Snatch  210/120

03-28-17: 15 AMRAP

Skill:
Front Squats
8@45%
5@55/65%
3@75/80%
1@85%

WOD:
15 AMRAP
8 Burpees
50′ Walking Lunge
22 Abmat Sit Ups / 11 GHD Sit Ups
50′ Farmer Carry

03-27-17: Monday Lady

Skill:
Power Clean EMOM
2 Reps Every Min
Start at 50%, Go Up Each Minute x 12 Rounds

WOD:
Helen
3 Rounds
400m Run
21 KB Swings  53/35
12 Pullups

03-24-17: 17.5

All the Thrusters and Double Unders