01-20-17: Everybody loves to Bench!

WOD:
10-9-8-7-6-5-4-3-2-1
CG Bench Press
15/10 Calorie Row
4 D-Ball Over Shoulder  150/100/75/50
200m Run

*Bench Weight Increases Every Round
*First Row and Run are Baseline – Go 90% – Try to Meet / Beat Those Times Each Round

01-19-17: Three WOD Thursday

WOD 1:
7 AMRAP
3, 6, 9, 12, 15…..
Front Squats  95/65
HSPU / 2x HRPU
Rest 3:00
WOD 2:
7 AMRAP
3, 6, 9, 12, 15…..
Power Cleans
Box Jumps  24/20
Rest 3:00
WOD 3:
5 AMRAP
3, 6, 9,12,15…..
Shoulder to Overhead
Bar Facing Burpees

01-18-17: Hump Day

Skill:
Deadlift
8@35/45%
6@55/65%
4@75%

WOD:
800m Run
50 Abmat Sit Ups
20 Slamballs  40/30/25
10 Goblet Squats
20 cal Row
10 Goblet Squats
20 Slamballs
50 Sit ups
800m Run

01-17-17: Row, MU, Thrusters, Snatch

SKill:
Snatch (Full or Power)
5@50%
4@60%
3@70%
2@75%
1@80%

WOD:
30/22 Cal Row
15 Snatch  95/65
10 Thrusters
5 Bar MU / 15 Strict PU
10/14 Cal Row
10 Thrusters
15 Snatch
30/22 Cal Row

01-16-17: War of the WODs-ish

Skill:
15:00 to Find 1RM Clean and Jerk

WOD 1:
50 Wallballs  30 Slamball / 20 
40 TTB
30 American KB  70/53
20 CTB OR 30 Jumpting CTB
10 HSPU OR 20 HR Pushups

WOD 2:
2:00 MX D Ball Over Box
150/100/75/50

01-13-17: Friday Fun

Skill:
Backsquats
8@30/40/50/60%

WOD:
8 minute max calorie row
Rest 5:00
3 Rounds for Time
25 KB American  44/26
200m Run

01-12-17: Don Jon is in Trouble!

Skill:
#2107 of Everything – 1 Day’s Worth Thanks to Don Jon!
20 min time cap
9-8-7-6-5-6-7-8-9
Burpees
Airsquats
Pushups
Situps
Dips

WOD:
For Time
400m Run
15 Push Jerk
5 Front Squats
800m Run
5 Front Squats
15 Push Jerk
400m Run

01-11-17: Bench Day Whoot!

WOD:
10 Rounds NFT
5 Bench Close Grip – Add Weight Each Round
12 Weighted Abmat Sit Ups / 10 GHD
5 DB Strict Press Each Arm

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