05-19-17: NFT Friday

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

WOD:
5 Rounds NFT
15 CG Bench Press  135/85
15 Toes to Bar
400m Row

05-18-17:

Skill:
10 Alternating EMOM
1.  2 DL + 2 Hang Cleans
2.  4 Bar Over Burpees

WOD:
For Time:
800m Run
40 Russian KB Swings   88/53
500m Row
20 Russian KB Swings
400m Run
30 KB Sumo DL

05-17-17: 15 Amrap

Skill:
Strict Press
8@45/50@
5@55/60/65%
3@70/75%

WOD:
15:00 AMRAP
200m Run
10 DB STO Right Side  50/30
10 DB STO Left Side
5 Goblet Squats
200m Run
20 DB Weighted Sit Ups
5 DB Push Up + Row Right Side
5 DB Push Up + Row Left Side

05-16-17: Squat Cleans; Wallballs

WOD:
For Time:

5 Rounds
25 DU / 75 Singles
5 Squat Cleans  155/105

Rest 5:00

500m Row
400m Run
50 Wallballs
400m Run
500m Row

05-12-17: It’s Friiiiday

Skill:
Clean & Jerk
5@50/55%
3@60/65%
1@70/75%

Choose WOD 1 or 2….

WOD 1:
20:00 Alternating EMOM
1.  2 Power Cleans – Start at 60% and go up
2.  3 BMU / 6 CTB

WOD 2:
16:00 AMRAP
5 DL  225/135
6 Goblet Squats  53/35
400m Run

05-12-17: Sorta NFT Thursday

WOD:
1.  7 Rounds NFT
3 Bench – Start Heavy Add Weight Each Round
6 DB Row Each Side – Add Weight 

2.  For Time
15-10-5
Front Squats  185/105
20 DU / 95 Singles
200m Run 

05-10-17:

Skill:
Skinny Grace
30 Clean & Jerk  95/65

WOD:
1.  3:00 Max Cal Row

Rest 7:00

2.  5 Rounds
10 DB Snatch Alt Arms  70/45
50′ DB Front Rack Walking Lunges

Rest 3:00

3.  800m Run

05-09-17: Murph Prep

Skill:
Push Press + 1 Front Squat
6 @40/45%
5 @50/55%
4 @60/65%
3 @ 70%

WOD:
20:00 Alternating EMOM
1.  5 Pullups
     10 Push ups
      15 Airsquats
2.  4 Deadlifts  225/135
     4 Bar Over Burpees

05-08-17: Running….

Skill:
200m Run
Rest 1:00
x 10 Rounds

WOD:
17:00 AMRAP
10 Wallballs  30/20/14
15 DU / 45 Singles
1 Complex:  1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk
(Add Weight Each Round / Get as Heavy as Possible)

05-05-17: Cinco de Yoke-o

WOD:
10 Rounds – 45:00 Time Cap
50′ Yoke Carry (Start at BW and go up) // Linchpin WOD Yoke 365/255
30/20 DU /  75 Singles
10/6 Burpees