09-19-18: Run, Wallballs, Repeat

Thrusters:
8@45%
5@55/65%
3@75/85%
1-3 Reps @ 90%
2 Rounds For Time (20′ Cap)
800m Run
50 Wallballs

09-18-18: 4 Rounds Max Effort

Squat Snatch (or Squat Clean)
5@50%
4@60%
3@70%
2@80%
1@85/90/95%

WOD:
4 Rounds
:00-1:00
Max Reps Squat Snatch or Squat Clean @ 70-80%
1:00 Rest
2:00-3:00
Assault Bike / Row for Max Calories*
1:00 Rest
*Switch Bike/Row Each Round

09-17-18: My Plate

Strict Press:
5@40/50/60/70/80%
*Perform 5 Thrusters at Each Weight

WOD:
For Time – 4 Rounds
20 Plate Front Squats  45/35
20 Plate Sit Ups
20 Box Jumps  24/20
E4MO4M:  100m OH Plate Carry
24′ Cap

09-14-18: Fridays are Fun

Hang Squat Clean & Push Jerk
5@50%
4@60/65%
3@70/75%
2@80%

WOD:
For Time
800m Run
100 DU
600m Run
75 DU
400m Run
50 DU
200m Run 
(Elite = 2x DU)

09-13-18: Squats then NFT Bench

Backsquats:
8@45%
5@55/65/70/75/80/85%

WOD:
5 Rounds NFT
7 CG Bench (Moderately Heavy)
5 Burpee to Plate + Squat
25 (2 ct) Flutterkicks – Plate Pressed

09-12-18: Row, Run, SQUAT, Repeat….

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

WOD:
For Time – 
300m Row
200m Run
30 Front Squats  135/85
300m Row
200m Run
20 Front Squats
300m Row
200m Run
10 Front Squats

09-11-18: 343 WOD

Clean & Jerk
12′ to get 1RM

WOD:  
343
To Honor the 343 NY Firefighters Who Lost Their Lives on 9-11-01

With a Partner; Split Reps As Needed; One Bar; Strip Weight as Needed
100 Deadlifts  145/115
100 Power Cleans  95/65
100 GTO  65/35
43 Synchro Burpees

09-10-18: 12 AMRAP

Thrusters
8@45%
5@55/65/75/80/85%

Metcon
12′ AMRAP
1000m Row Buy In
10-20-30-40….
HR Push Ups / 1/2 HSPU
Deadlifts  135/95

09-07-18: KB, Lunges, Run

1. Push Press:
8@4/50/55/60/65/70%

2. For Time:
40-30-20-10
Walking Lunges
KB Swings American  53/35

3. Rest 2:00-3:00
400m Time Trial

09-06-18: Snatch, AMRAP, Bench

1. Hang Squat Snatch
5@50%
4@60%
3@70%
2@80/85%
1@90%

2.  5′ AMRAP
1-2-3-4-5….
Squat Snatch @70%
HSPU

3.  5 Rounds:
10 CGBench @ 165/95
10 GHD