06-26-18: Hot 17

Skill:
Backsquats
8@35/45%
5@55/65%
3@70/75%
*1st and Last Rep – Pause at Bottom

WOD:
17 AMRAP
350m Row  24/20
10 Box Jumps
200m Run
10 Step Ups Alt. Legs (3rd Round on….Weighted)
20 One Arm DB Snatch Alt Arms  50/30

06-25-18: 7 Deceptive Minutes

Skill:
Power Clean & Jerk
5@50/55%
4@60/65%
3@70/75%

WOD:
7 Min AMRAP  105/155
3 Cleans
3 Front Squats
3 STO

Post WOD Core:
3 Rounds
20 Situps
20 Flutterkicks

06-21-18: Clean it Up

Skill:
8:00 to Find 1RM Power Clean

WOD:
4EMOM x 4 Rounds
12/9 Assault Bike Calories
200m Run
5 Power Cleans @ 75-85% of 1RM

06-20-18: EMOM x 5

Skill:
Strict Press
12@30%
10@40%
8@50%
6@60%
4@70%

WOD:
Alternating EMOM x 5 Rounds
Min 1.  10/8 Cal Row
Min 2.  10 Burpee to Plate  35/25
Min 3.  10 OH Plate Hold Lunge Steps
Min 4.  10 GTO Plate

Core Work:
5 reps x 5 rounds
Hollow Rock
Knee Ups
V Ups
V Hold

06-19-18: Jump the Rope

Skill:
Deadlifts
5@40/50/60/70/75/80@

WOD I.
For Time
25-20-15-20-25
Abmat Situps
DU / 3x Singles

WOD II.
For Time
300 DU / 600 Singles

06-18-18: Jerk Triple and Two Rounds

Skill:
12:00 to Find 3 Rep Max Push Jerk

WOD:
2 Rounds for Time
20 HSPU / DB STO 40/25
10 D Ball Over Shoulder  150/100/75/50
20 Chest to Bar Pull ups

06-15-16: Kinda NFT Bench Friday!

Skill:
8:00 to Get to Heavy Power Clean
Start with Empty Barbell; Begin Loading When Clock Starts

WOD:
6-8 Rounds NFT, but 20:00 Cap
7 CGBench 50-100%Body Weight
21 Flutterkicks (2ct)
100m Run

06-14-18: Jump, Jump

Skill:
Back Squats
10@40/50/60%

WOD:
For Time:
8 Rounds (14:00 Cap)
20 Du/ 50 Singles
6 Box Jumps  36/30/24/20
~Rest 4:00
35 Cal Row Sprint

06-13-18: Mirror WOD

Skill:
Assault Bike 
1:00 at 40/45/50/55/60 RPM
*Hold 1:00 at 40, Increase to 45 and Hold 1:00, Increase to 50 and Hold 1:00……

WOD:
For Time
30 Wall Balls
200m Run
15 Hang Cleans  135/85
200m Run
20 Wall Balls
200m Run
10 Hang Cleans
200m Run
20 Wall Balls
200m Run
15 Hang Cleans
200m Run
30 Wall Balls

06-12-18: Can You Hang?

Skill:
1)  Max Bar Hang
2)  Max Farmer Hold  111/88/70/53

WOD:
15 AMRAP
25 Abmat Situps
5 per Arm – One Arm DB Push Press (5 on RT, 5 on Left)  50/30
6 Lunge Steps
4 Goblet Squats