11-07-18: 3 AMRAPs

Squat Snatch
5@35%
4@45/55%
3@65/75%
2@85%

WOD:
8′ AMRAP
50 DU / 150 Singles
30 DB Snatch 55/30
30 HSPU
Rest 3′
8′ AMRAP
50 DU / 150 Singles
30 DB Snatch
30 TTB
Rest 3′
3′ AMRAP
15 DU / 45 Singles
10 Goblet Squats

11-06-18: 2 Minute to Win It

Deadlifts:
10 @35/45%
8@55/65%
6@75%

2 Rounds
2:00 EMOM
Assault Bike
Rest 2:00
Box Jump Overs
Rest 2:00
Burpees

11-5-18: 10 AMRAP

Squat Clean & Jerk Wave
5@50%, 4@60%, 3@70%
5@60%, 4@70%, 3@80%

8′ to Find Max
2 DL + 2 Power Clean + 2 Front Squat + 2 Jerks

10′ AMRAP:
30 Wallballs  
20 Plate Sit Ups  45/35
10 DB STO Right  70/45 // 55/35
10 DB STO Left

10-26-18: DL , Box Step Over

Skill:
Deadlift
8@45%
5@55/65/75/80/85%

WOD:
3 RFT 
25 DL 185/105
20 Box Step Overs 55/35 DB

10-25-18: Run, Jump, Run

Skill:
5 CG Bench Press
8 DB Row per Arm
x 5 Rounds
Go up on Bench, Same Wt on DB Each Round

WOD:
1 Mile Run
300 DU / 750 Singles
1 Mile Run

10-24-18: Hang Clean/HSPU

Hang Squat Clean + Push Jerk
Wave 1:  5@55%, 4@65%, 3@75%
Wave 2:  4@65%, 3@75%, 2@85%

Metcon:
For Time – 20′ Cap
10-20-30
Hang Clean  135/85
30-20-10
HSPU / Push Press

10-23-18: It’s Running in Disguise…

Back Squats:
8@45%
5@55/65%
3@75/85%
1@95%

Metcon:
14′ AMRAP
50 Pull ups
50 Back Squats  135/95
To Start and E2MO2M:  100m Run

10-22-18: Who Stole the O2?

WOD 1.
8:00 to Row Max Meters

WOD 2.
E2MO2M
8 Bupree Box Jump Overs  24/20
8 Hang Power Snatch  95/65
8 Thrusters  

10-19-18: Bench Day

WOD:
7-10 Rounds NFT
5 CG Bench (Start Light / Work up to Establish 5RM)
5 DB Rows per Arm
15 Weighted Sit Ups  35/25

10-18-17: Row, Lift, Repeat….

Power Clean + Hang Clean
4@50/60%
3@65/70%
2@75/80%

Metcon:
1000m Row
10 Hang Cleans
10 Front Squats
750 m Row
15 Hang Cleans
15 Front Squats
500m Row
20 Hang Cleans
20 Front Squats

*@65% 1RM
*25′ Time Cap