02-03-17: DL, PU, Burpees then Repeats…

WOD:
4 Rounds for Time
8 DL  225/135
4 Bar MU / 10 Strict Pull Ups
4 Bar Over Burpees

Rest 5:00 Then, Choose One:

A.  5 x 400m Run Repeats; Rest 2:00 Between Runs
B.  3000m Row

02-02-17: NFT and Bench….Whoot

Skill:
Strict Press
12@35%
10@45%
8@55%
6@65%
Max Effort @ 75%

WOD:
NFT but at least 5 Rounds
10 Unbroken CG Bench Press
20 Walking Lunges
200m Run
4 D Ball to Shoulder with Squat

02-01-17: Buy In, Squat Clean, Then Cash Me Outside, Rick

Skill:
Warm Up Squat Clean

WOD:
Buy In:  
75 DU / 250 Singles
25 Wallballs
Then
10 Squat Cleans  
8 Squat Cleans
6 Squat Cleans
4 Squat Cleans
2 Squat Cleans
Then, Cash Out:
75 DU / 250 Singles
25 Wallballs
*20 Minute Time Cap on Ladder*

Weights for Squat Clean Ladder:
Level I
155/65
185/85
205/95
225/105
245/115

Level II
85/55
135/65
155/85
175/85
195/95

01-31-17: All the Abs

Skill:
Front Squat
10@55%
8@65%
6@75%
4@80%
2@85%

WOD:
For Time:
25-20-15-10
GHD (2x Abmats)
Calorie Row

01-30-17: Clean with a Pit Crew

Skill:
Power Clean Sprint Ladder
6:00 Total – 1 Lift Every :30

WOD:
12:00 AMRAP
5 Deadlifts
5 Bar Over Burpees
5 STO
5 TTB
5 Box Jumps
Then 10s, 15s, 20s……

01-27-17: Partner Friday

WOD:
As a Team of 2 Complete – *20 Minute Time Cap*
100 Wallballs – Deadlift Hold  225/135
100 Pull ups – Bar Plank
50 Hang Cleans   135/85   – Overhead Plate Hold  45/35
50 Shoulder to Overhead – 100m Run at Each Break
1000m Row – 100m Run at Each Break

01-26-17: NFT Thursday with Bench!

Skill:
15:00 to Work to Heavy
Hang Clean
+
Hang Squat Clean
+
Hang Squat Clean Thruster

WOD:
5 Rounds NFT
10 CG Bench Press
20 Walking Lunges
30 Abmat Situps / 20 GHD
10 HSPU (Strict if possible) / 15 HRPU

01-25-17: Run, Jump, Lift!

Skill:
Strict Press
5@40/50/60/70/80%

WOD:
15 AMRAP
1 Mile Run…
With Remainder of Time, AMRAP of
50 DU / 150 Singles
5 Clean and Jerk   185/105 – 155/85

01-24-17: Death by….

Skill:
Deadlifts
12 @ 35/45/55%
8 @ 65/75%

WOD:
Death by…..EMOM
2-4-6-8-10-12-14-16….
Wallballs
1-2-3-4-5-6-7-8….
Burpees
*Once you fail to make all the reps in the minute, Rest 2:00 Then
2-4-6-8-10-12-14-16….
Wallballs
1-2-3-4-5-6-7-8…..
TTB
*Once you fail to make all the reps in the minutes, Rest 3:00 Then
Row 1000m for Time

01-23-17: Push it Real Good

Skill:
Back Squats
5 @ 45, 55, 65, 75, 85%

WOD:
For Time
500m Row
20 Push Press  135/85
40 Abmat
400m Run
20 Push Press
40 Abmat
400m Run
20 Push Press
40 Abmat
500m Run