01-10-17: Run, Pull, Squat, Burpee

Skill:
Work to Heavy 3x Deadlift Touch and Go

WOD:
20:00 AMRAP
400m Run
10 Pullups / 15 Banded Pullups
5 Squat Clean  (185/105)
5 Bar Over Burpees

01-09-17: All the Treats

Skill:
4 Round Alternating EMOM
10 Wallballs
10-15 Pushups
10 Push Press  95/65

WOD:
For Time:
750/600m Row Buy In
50 Wallballs
40 Power Clean  135/85
*Minute :00-8:00, 5 Burpees Every Time You Break 
*Minute 8:00-Until, 5 Jumping Airsquats EMOM

01-05-17: Big New Balls

Skill:
15:00 to Find Heavy Squat Clean

WOD:
5 Rounds – NFT – Go Heavy
6 Ball Over Shoulder – 150/100/75/50
15 Abmat Situps
8 Box Jumps  30/24

01-04-17: The Skill – oh my, the skill…..

Skill:
500m Row
Rest 2:00
400m Run
Rest 2:00
400m Run
Rest 2:00
500m Row

WOD:
10-8-6-4-2
KB Swing Russian  88/44
Goblet Squat
Bar MU / 2x CTB Pull Ups
20 DU / 60 Singles

01-03-17: Arms!

Skill:
Strict Press
12 @ 35/40%
10 @ 45/50%
8 @ 55/60%

WOD: 
3 Rounds for Time
15 Deadlifts  225/135
20 Bar Push Ups
10 Bar Over Burpees

01-02-17: DB Split Jerk

Skill:
Back Squats
8 @ 35/45/55/65/75%

WOD:  
20 Minute AMRAP
20/15 Cal Row
30 Abmat Situps
10 DB Split Jerks (5 Each Arm)  
200m Run
20 Jumping Lunges

12-21-16: Squat, Clean, Jerk, Carry

Skill:
8@35%
5@45/55/65%
3@75%
1@85%

WOD:
1.  15:00 Minutes to Find a Heavy Hang Clean & Jerk
2.  Then,
4 Rounds
Heavy Farmer’s Carry, Rig to Rig x 2
25 Flutterkicks

12-20-16: Rowing, Wall Balls and Dumbells

WOD:
Alternating EMOM – 5 Rounds
10/8 Cal Row
10 Wallballs
10 DB Snatch  60/35 (5 Each Arm, No Alternating)

Rest 1:00

3 Rounds NFT, but Go FAST
25 Abmat:  Straight Legs, Touch your TOES
10 DB Push Press (5 Each Arm):  HEAVY

12-19-16: Monday Mash Up

WOD:
1.  0:00-10:00
2:30 EMOM (0:00, 2:30, 5:00, 7:30)
1 Round of DT:  12 DL, 9 HPC, 6 Push Jerks   155/105

2.  10:00-25:00
400m Run
30 Cal Row
20 Burpee Over Rower
For Time, Rest After Completed Until 25:00

3.  25:00-Time
4 Rounds for Time
3 Squat Cleans  –  HEAVY….Add Weight From DT
15 KB Swings American  53/35
45 DU / 150 Singles

12-16-16: Carl’s Jr or Bob’s Big Boy??

Bob’s Big Boy
1 Mile Run Buy In
5-4-3-2-1
Rope Climbs
10-8-6-4-2
Deadlift 100% BW
5-4-3-2-1
Clean and Jerk  100% BW
***800m Run After Each Set of CnJ
38 Toes to Bar Cash Out

OR
Carl’s Jr
800m Run / 1000m Row Buy In
5-4-3-2-1 Rope Climbs / 3x Pull Ups
10-8-6-4-2
Deadlifts
5-4-3-2-1
Clean and Jerk
***400m Run After Each Set of CnJ
38 Toes to Bar Cash Out