06-07-17: Bench Day!

WOD:
10 Rounds NFT
5 CG Bench – work up in wt each round to find 5 Rep Max
15 Abmat Sit ups / GHD (alternate)
25 DU / 75 Singles

06-02-17: Row, Swing, Run, TTB

Skill:
6 x 100m Row
Rest :30 Between Rounds

WOD:
3 RFT
20 Russian KB Swings  70/53
400m Run
20 TTB
Rest Exactly 1:00

06-01-17: CnJ, DL, Burpees

Skill:
15:00 to find heavy complex of
Power Clean, Hang Clean, Jerk
*Once you fail the complex, go to Power Clean & Jerk

WOD:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ the weight you got in the skill
Bar over Burpees

05-31-17: Bench Day…Yay!

Skill:
Strict Press
5@50/55/60/65/70/75%

WOD:
Alternating EMOM – 8 Rounds
8/10 Cal Row
5 CG Bench Press  75% BW or 135/85

05-30-17: NFT Tuesday

Skill:
Backsquats…Yes, Really
5@45%
4@55/60/70%
3@75%

WOD:
3 Rounds NFT
10 Clean & Jerk  135/85
40 Abmat Sit ups / 20 GHD
30 DU / 100 Singles

05-29-17: Murph

WOD:
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

05-25-17: Two for Thursday

WOD 1.
500m Row Smooth
Rest 2-3 Minutes
1000m Row Hard

WOD 2.
20-15-10-5
Box Jumps  30/24/20
Hang Snatch  95/65

05-24-17: Backsquats, KB Swings, Murph Strategy

Skill:
Backsquats
8@35%
5@45/55/65%
3@75%
1-2@85%
1@90-105%

WOD:
For Time:
100 KB Swings American  53/35
Every 20 Swings + If You Break:
4 Pullups
7 Push Ups
10 Airsquats

05-23-17: Row, HSPU, C&J

Skill:
Hang Clean + Split Jerk
5@50%
4@60%
3@70/75%
2@80/85%

WOD:
6 Rounds Alternating EMOM
1.  10/8 Cal Row
2.  6 HSPU (Deficit Strict / Strict / Kipping or 1/2 BW DB Strict Press if you don’t have HSPU)
3.  Clean & Jerk 80-95%

05-22-17: It Hurts

Skill:
5 Rounds
5 Weighted Strict Pull Ups
5 Deadlifts @45/50/55/60/65%

WOD:
For Time
25-20-15-10
Wallballs – Go Heavier or Higher Than Normal
DU / 3x Singles
Burpees