01-09-18: Snach, OHS, Burn

WOD 1.  Power Snatch
Wave 1:  5@50%, 4@60%, 3@70%
Wave 2:  5@55%, 4@65%, 3@75%

WOD 2:  Overhead Squat
8@45/50%
5@55/60%
3@65/70%

WOD 3:  8′ AMRAP
100m Run
50 DU
10 Burpees

01-08-19: Make Up Monday or Suitcase Carries

WOD 1.  If you didn’t do “COE” yesterday, do it today.

WOD 2.  If you did “COE” yesterday…..This is for Time:
1 Mile Assault Bike
4 Laps Suitcase/1 Arm Farmer Carry  70/53
50 Abmat Situps
.7 Mile Assault Bike
4 Laps
40 Situps
.5 Mile Assault Bike
4 Laps
30 Situps 

*If/Each Time You Set Down KB on Your Laps, do 5 Goblet Squats

01-07-19: Turn on the Thrusters

WOD 1.  Thrusters
8@45%
5@55/65%
3@75/85%
1@95%

WOD 2.  “COE”
For Time 30′ Cap
10 Rounds
10 Thrusters  95/65
10 Ring Push Ups

01-04-19: 8′ AMRAP

WOD 1.  Power Clean & Jerk Wave
Wave 1.  5@55%, 4@65%, 3@75%
Wave 2.  4@65%, 3@75%, 2@85%

WOD 2.  8′ AMRAP
1 Clean  225/125
15 Wallballs

WOD 3.  Front Squats
8@45%
5@55/60/65/70%

01-03-18: Run & Jump

WOD 1.  Power Clean & Jerk Waves
Wave 1.  5@55%, 4@65%, 3@75%
Wave 2.  4@65%, 3@75%, 2@85%

WOD 2. For Time
200m Run
30 Box Jump Overs  
200m Run 
25 Box Jump Overs
200m Run
20 Box Jump Overs
200m Run
15 Box Jump Overs
200m Run
10 Box Jump Overs

01-02-19: 12 AMRAP

WOD 1.
Yesterday’s Death by Thrusters
OR (if you did yesterday’s)
EMOM of 6 Cal on Bike, 6 SDL  88/70

WOD 2.
12′ AMRAP
6 DL  225/185
30 DU
10 HSPU

01-01-19: Masters WODS

WOD 1.  Minute to Winit

1 min Max Wallballs
Rest 1:00
1 min Max Hang Power Cleans  135/95
Rest 1:00
1 Min Max Cal Row
Rest 1:00
REPEAT

WOD 2.  6:00 to Establish Max Barbell Complex of:
Clean + Jerk + Front Squat + Jerk

WOD 3.  Death by Thrusters
1:00 EMOM Ladder
2 Thrusters  95/65
4 Bar Over Burpees (Lateral)
Add 2 Thrusters Each Minute 

12-18-18: Eva

Eva
5 Rounds for Time – 50′ Cap
800m Run
30 KB Swings American  70/53
30 Pull Ups

12-17-18: Got Hops?

DB Bench Press
Barbell Row
5 sets x 8 reps

For Time:
3 Rounds
35 Push Ups
35 Box Jumps  24/20
*E4MO4M and to Start:  35 Airsquats

12-14-18: Clean it Up

Squat Clean & Jerk:
Wave 1 – 5@55%, 4@65%, 3@75%
Wave 2 – 4@65%, 3@75%, 2@85%

In 5′ Find Heaviest Squat Clean & Jerk
Start with Empty Barbell

13′ AMRAP
10 Clean & Jerk  155/105
50 DU 
:30 1 Arm DB OH Hold  70/50