08-19-16: Three WOD Monday!

Skill:
Backsquats
5@40/50/60%

WODs:
A. For Time:
10 Backsquats @70%
400m Run
10 Backsquats @70%

B.  For Time:
Pick a Poison – Same Weight for All Movements 185/155/135/115/95/85/75…..
12 Squat Clean
9 Thrusters
6 Push Press

C.  8 Minute AMRAP
Add 50/30/20 to Your Bar….
25 Abmat Sit Ups
10 Deadlifts

09-16-16: High Reps or Heavy Load?

Skill:
7 Reps of 4 Reps (2 Each Leg)
Back Rack Lunge Steps
Work to Heavy

WOD:
A.  High Reps
2:00 EMOM
2 Hang Squat Cleans  (Choose One:  185/155/135/95)
25 DU / 75 Singles
*Add 2 Hang Squat Clean Reps per Round…2,4,6,8,10,etc*
OR
B.  Heavy Load
2:00 EMOM
2 Hang Squat Cleans   135/95/65
25 DU / 75 Singles
*Add 20#/10# per Round*

09-15-16: Two for Thursday

WOD 1
500m Row
400m Run
Rest 2:00
500m Row
400m Run

WOD 2
16 Minute AMRAP
15 HSPU / DB Push Press  40/20
200m Run
10 Deadlift    185/125
5 Bar Over Burpees

09-14-16: CTB, Jump, PushUps

Skill:
Strict Press
8@40%
6@50/60%
3@70/80%
2@85/90%

WOD:
21-15-9
Chest to Bar Pull Ups
Box Jumps  24/20
HR Push Ups with 2 Second Pause/Plank at Top

09-13-16: Crazy EMOM

Skill:
Backsquats
10 @ 40%
8 @ 50%
6 @ 60%

WOD:
10 Round EMOM
2 Kettlebell Swings Russian   111/70/53/44/35
1 Goblet Squat
2 Abmat / GHD
*Add 2 KB, AB and 1 Goblet every round to failure, then go down to previous round and finish rounds there.
*First 3 rounds are 1:00emom, last 7 rounds are 1:00 work, 1:00 rest.

09-12-16: Monday Mashup

WOD:
4 Rounds for Time
15 Cal Row
15 Bench Press   135/85
-Rest 5:00, Then For Time:
15 Squat Clean  155/105
12 Thrusters
9 Clean and Jerk
-Rest 5:00, Then:
8 Minute AMRAP
4 Bar Over Burpees
2 Hang Power Clean   205/145

09-08-16: Deadlift Ladder/Run

Skill:
Warm up to 60-75% of 1RM Deadlift.
4@40, 50, 60, 70%

WOD:
A.  10-1
Deadlifts  185/125
HR Push Ups (1 Second Lock Out at Top)
Perfect Airsquats

Call Time, Round to Top of Next Minute, Rest 5 Minutes Then

B.  400m Run
Rest 1 Minute
200m Run

09-07-16: Split Jerks

Skill:
Work to Heavy (1RM??) Split Jerk

WOD:
5-4-3-2-1
Clean and Jerk (@70% of Skill Weight)
100m Sprint

09-06-16: 5 Rounds of Fun

Skill:
Back Squats
5@40%
5@50%
5@60%
5@70%
5@80%

WOD:  5 Rounds for Time
10 Strict Pull Ups
15 GHD / V-Ups
20 Wall Balls
25 DU / 60 Singles

09-05-16: Happy Labor Day!

WOD:
Team of 2 – 25 Min. AMRAP
4 Muscle Ups / 8 Pull Ups
4 Thrusters    155/95
6 Hang Clean
6 DeadLifts
4 Bar Over Burpees
200m Run x 2 (Each Partner Runs Once)
*Divide Work However You Like