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

08-07-17: Clean, Burpee, DU

Skill:
Squat Clean
5@50%
4@60/65%
3@70/75%
2@80%

WOD:
For Time:
25 Calorie Row Buy In
Then,
10-8-6-4-2
Power Cleans 135/95
Bar Over Burpees
25 DU / 75 Singles

08-04-17: SDHP & Thrusters

Skill:
Push Press
10@40%
8@50%
6@60%
4@70%

WOD:
For Time:
*21 – 15 – 9
*SDHP  75/55
6 Bar Over Burpees
*Thrusters
4 Jumping Lunges (2 ct)

08-03-17: The Independence Complex

For Load:
Independence Complex
5 DL
4 Power Cleans
3 Squat Cleans
2 STO
1 Thruster
*All Unbroken

10 Cal Row + 10 TTB – After Each Attempt

08-02-17: Ken’s WOD “Damn, You Old”

WOD:
For Time:
800m Run
65 WallBalls
65 Abmat Situps
65 HR Push Ups
65 KB Swings Russian
800m Run

08-01-17: DB Snatch / Jump Overs

Skill:
Backsquats
8@35%
5@45/55/65%
3@75%

WOD:
6 Rounds for Time
12 DB Snatch  70/55
(6 on Right/6 on Left)
12 Box Jump Overs  24/20

07-31-17: Fitter than a Firefighter?

Skill:
15:00 to get Heavy
Clean + Front Squat + Front Squat + STO

WOD:
3 Rounds for Time
14 TTB
8 DL  225/135
200m Run

07-28-17: Run, DL, Jump

WOD:
For Time
10-8-6-4-2
400m Run
Deadlifts  245/155
40 DU / 125 Singles
Rest 1:00

07-27-17: Burpee WOD in Disguise

Skill:
Strict Press
8@35%
6@45/55%
4@60/65%
Max Effort at 70%

WOD:
For Time:
9 Hang Squat Cleans  135/95
18 Box Over Burpees  24/20
7 Hang Squat Cleans
14 Box Over Burpees
5 Hang Squat Cleans
10 Box Over Burpees