10-03-18: This One Sucks

Barbell Row & DB Bench Press
5 Rounds of 10 Each
Increase Weight Each Round, if Possible

Metcon:
For Time – 25′ Cap
150 DU 
50 Burpees
75 Box Jumps
50 Burpees
150 DU 

10-02-18: 3 WOD Tuesday

Squat Clean & Jerk
5@50%
4@60%
3@70%
5@55%
4@65%
3@75%

Complex – 10 Minutes
100 Wallballs  20-10′ / 14-10′
then
1RM CnJ

Metcon – 7′ AMRAP
8 DL
6 Hang Cleans
4 Front Squat
2 STO
RX:  185/125
SC:  155/105

10-01-18: Backsquats & 15′ AMRAP

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

15′ AMRAP
5 HSPU
10 Goblet Squats  53/35
15 Pullups
then
5 HSPU
10 American KB Swings
15 TTB

09-28-18: Thruster into the Weekend

Thrusters:  
5@45/55/65%
3@75/85%
1@90%

WOD:
For Time:
600m Run or 1 Mile B ike
21 Thrusters  135/85
600m Run or 1 Mile Bike
21 Thrusters 
600m Run or 1 Mile Bike

09-27-18: NFT, but Run FAST

WOD:
15 CG Bench
30 Abmat Situps
400m Run
12 CG Bench
30 Abmat Situps
400m Run
9 CG Bench 
30 Abmat Situps
200m Run
6 CG Bench
30 Abmat Situps
200m Run
3 CB Bench x 3 Sets (Working to HEAVY 3)

09-26-18: Weight Lifting Wednesday

Power Clean & Jerk:
5@50%
4@60%
3@70%
2@80%
2@85%
1@90%

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

8′ AMRAP
Clean & Jerk  Rx: 185/125
E2mo2m:  100m Run
*Start with Run

09-25-18: Just Grind

Strict Press:
8@45%
5@55/65%
3@75/85/90%
*6 BB Rows After Each Set – don Not Add Weight AFter 75%

WOD:
4 Rounds for Time
50m Walking Lunges
200m Run
20 Burpees

09-24-18: Jumpin & Snatchin

Hang Power Snatch:
5@50%
4@60%
3@70/75%
2@80/85%

Complex:
In 10′ Complete
Double Unders –  Elite: 300 RX: 200 Int: 100
Then
Find Heaviest 2 Rep Hang Snatch

Metcon:
10′ AMRAP
20 Alt DB Snatch  
20 Box Jumps  70/50

09-21-18: Deadlifts & 15 Amrap

Deadlifts:
8@45%
5@55/65%
3@75/85%
1@95/101% Maybe!

15′ AMRAP
100 Airsquats
20 Bar MU / 30 Really Hard Pullups
100 Walking Lunges
30 TTB

09-20-18: Choices….

Squat Clean
5@50%
4@60%
3@70%
3@75%
2@80/85%

Metcon:  Choose Power OR Endurance

POWER
15-12-9
Hang Clean
Front Squat
STO
155/105
25′ Cap

ENDURANCE
21-15-9
Hang Power Clean
Bar Over Burpees
STO
400m Run After Each Round
75/55