03-20-17: Run, Situp, Burpee, Row

Skill:
Thrusters
8@30/40%
6@50/60%
4@70%
2@80%

WOD:
3 Rounds for Time
400m Run
30 Situps
15 Burpees
500m Row

03-17-17: Open WOD week 4

WOD:
17.4

03-16-17: Thursday = Bench, Yay.

Skill:
Weighted Waiter Walks

WOD:
6 Rounds NFT
10 CG Bench Press  135/85
5 Goblet Squat
8 Calorie Row
4 DBall Over Shoulder  100/75

03-15-17: Hang Snatch

WOD 1:
Alternating EMOM x 6
4 Hang Power Snatch  95/65
7 Box Jumps / 10 Step Ups
*You may add weight/height as you go

WOD 2.
3-5 Attempts to Find 1RM Hang Power Snatch

WOD 3:
2 Rounds NFT
30 Abmat Sit Ups
20 TTB
250m Row Hard

03-14-17: Got Breath?

Skill:
Backsquat
8@40%
8@50%
8@60%
8@70%

WOD:
For Time:
1200m / 1000m Row
40 Wallballs  20-10′ / 14-9′
25 Deficit HSPU (25# Plates) / 50 HRPU
40 Wallballs
1200m / 1000m Row

03-13-17: STO, DL, Jump

Skill:
Clean and Jerk
5@40%/45%
4@50%/55%
3@60/65%
2@70%

WOD:  
For Time
1 STO @75% 1RM
18 Deadlifts @ STO Weight
50 DU / 4x Singles
2 STO
16 Deadlifts
40 DU / 4x Singles
3 STO
12 Deadlifts
30 DU / 4x Singles
4 STO
10 Deadlifts
20 DU / 4x Singles
5 STO
8 Deadlifts
10 DU /4x Singles

03-10-17: Open WOD

WOD:

17.3

03-09-17: NFT Thursday with Bench – Yee Haw!

WOD:  NFT
10-1 Bench (Add Weight Each Round)
5 DB Thrusters
10 Cal Row / 200m Run

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