03-08-17: Strict Press and Sumos

Skill: 
Strict Press
8@35/45%
6@55/65%
4@75/85%
Max Reps @ 90%

WOD:
For Time
30 -20-10
Wallballs  20/14
50-40-30
Double Unders
30-20-10
Sumo Deadlift High Pulls  75/55

03-07-17: No 14s

Skill:
15 Minutes to Get Heavy
SNATCH Or CLEAN AND JERK
5@40/50% then Singles Adding Weight Each Lift
WOD:
No 14’s
16 Power Cleans  135/85
400m Run
8 Bar Over Burpees
12 Power Cleans  
400m Run
8 Bar Over Burpees
10 Power Cleans
400m Run
8 Bar Over Burpees
6 Power Cleans

03-06-17: Kettlebells, Rowing, Running and Shit Like That

Skill:
Deadlift
8@35/45%
6@55/65%
4@75/80%

WOD:
I.  For Time
40 Cal Row
40 KB Swing American
400m Run
20 Cal Row
20 Goblet Squat
200m Run

II.  Max Set Unbroken Pull Ups

03-02-17: NFT Thursday

WOD:
5 Rounds NFT
FRONT SQUATS
  Round 1:  12@35%
  Round 2:  10@45%
  Round 3:    8@55%
  Round 4:    6@65%
  Round 5:    4@75%
30 DU or 90 SINGLES
15 CAL ROW
10 RUSSIAN KB  88/53

03-01-17: Clean it Up

Skill:
10:00 to Work to Heavy Clean and Jerk

WOD:
For Time:
10 Power Clean  165/105
800m Run
8 Power Clean
600m Run
6 Power Clean
400m Run
4 Power Clean
200m Run
2 Power Clean
10 Shoulder to Overhead

02-28-17: Match your Row

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

WOD:
For Time
4:00 to Row Max Calories
30 Thrusters  45/35
25 HR Push Ups
20 Pull Ups
25 HR Push Ups
30 Thrusters
Row the Number of Calories You Got in the First 4:00

02-27-17: Hangin’

Skill:
Back Squats
5@40%
5@50%
5@60%
5@70%

WOD:
For Time:
5-4-3-2-1
Hang Clean   185/105
10 Toes to Bar
200m Run

02-23-17: Run, Work, Rest, Repeat

WOD:
For Time:
200m Run
21 Clean & Jerk  95/65 (Go Light)
Rest 1:00
200m Run
21 Wallballs  20#-10’/14-9′
Rest 1:00
400m Run
15 Clean & Jerk
Rest 1:00
15 Wallballs
Rest 1:00
600m Run
9 Clean & Jerk
Rest 1:00
600m Run
9 Wallballs

02-22-17: NFT with Bench on Wednesday..What?!

WOD:
7 Rounds Not For Time
8 Bench Press – Add Each Round, Get to Heavy 8 Unbroken
7 Box Jump Overs 30/24/20
6 Alternating DB Man-O-Wars 60/30
*Last Round Do 1:00 of Max Box Jump Overs!!!

02-21-17: Three on Tuesday

WOD 1.
4 Rounds for Time
10 Hang Power Cleans 135/85
25 Abmat / 15 GHD
5 Push Jerks

Rest 3:00

WOD 2.  For Time
30 Backsquats from Ground  135/85

Rest 3:00

WOD 3. For Time
500m Row