12-13-18: Squats Galore

Backsquats:
8@45%
5@55/65%
3@75/85%
3@90%

Metcon:
For Time – 20′ Cap
50-35-20 Squat Jump
30-20-10 Toes to Bar

12-12-18: 10 Rounds

10 Rounds
5 Sumo Deadlifts 100% Body Weight
250m Row
7 Toes to Bar

12-11-18: Thruster Tuesday

Thruster
8@45%
5@55/65%
3@75/85%
1@95%

Metcon:
4 Rounds for Time – 20′ Cap
20 Thrusters  95/65
10 Burpee Box Jumps

12-10-18: Lifty Lifty

Power Clean and Jerk
5@50%
4@60%
3@70%
2@80%

Front Squat
8@45%
5@55/65%
3@75/85%
3@90%

Metcon:  7′ AMRAP Ladder
3-6-9-12…..
Clean & Jerk 135/95
Chest to Bar Pullups

12-07-18: “Gallant”

For Time – 50′ Cap
1 Mile Medball Run  20/14
60 Burpee Pull Ups
800m Medball Run
30 Burpee Pull Ups
400m Medball Run
15 Burpee Pull Ups

12-06-18: Jumps!

Strict Press
8@30/40/50/60/70%
8 Barbell Rows After Each Set

WOD:
For Time – 25′ Cap
100 DU / 250 Singles
15 HSPU (6″/4″)

12-05-18: This May Hurt Just a Little….

Backsquats:
5@45, 55%
3@65, 75%
1-3@85%

WOD:
For Time – 25′ Cap:
50 Deadlifts  135/95
75 Wallballs  20/14
100 Plate Sit Ups 35/25
75 Wallballs
50 Deadlifts

12-04-18: It’s Only 3 Rounds…

Deadlifts:
5@45, 55, 65, 75, & 85%

WOD:
3 Rounds
in 4 Minutes:
Rund 400m
6 Bar Over Burpees
Max Reps Squat Snatch @ 65%
Rest 1:00

12-03-18: Three WOD Monday

WOD 1.
5′ AMRAP
10/7 Assault Bike Cal
5 Burpees

WOD 2.
7′ AMRAP
5 Squat Cleans @ 80% BW
7 HSPU 4″/2″ Deficit

WOD 3.
5 Rounds – 1:30 EMOM
5 Strict Pullups
10 Push Ups with Pause at Top
15 Jumping AirSquats

11-30-18: 3 Round Friday

WOD:
3 Rounds – For Time Each Round
50 Abmat Situps
30 Sumo Deadlifts  88/70
10 Goblet Squats
1000m Row
Rest 5:00ish