09-05-18: Strength Day

Pause Back Squats
1-2 Second Pause at Bottom of Each Rep
8@35%
5@45/55/65%
3@75/80%

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

Metcon:
36 TTB
200m Run
30 TTB
200m Run
24 TTB

09-04-18: Clean, Complex, Clean

Skill:
Power Cleans
5@50%
4@60%
3@70%
2@80/85%
1@90@

WOD 1:
In 10′ Complete
5 Rounds of Cindy:
5 Pullups
10 Pushups
15 Airsquats
Then, With Remaining Time Find Heavy
Clean + Front Squat + Clean

WOD 2:
12′ AMRAP
10 Power Cleans  155/105
50 DU 

09-03-18: Happy Labor Day

Team Championship Fight Gone Bad:
Team of 3  – Complete 5 Rounds for Max Reps
Wallballs
Deadlifts
Row for Calories
Box Jumps
Squat Cleans

08-31-18: Holy Friday

WOD:
For Time – 40′ Cap:
1 Mile Run
-Then-
3 Rounds
10 Snatch  155/105
10 Chest to Bar Pull Ups
70 DU
-Then_
800m Run
-Then-
3 Rounds
10 OHD
20 Lateral Bupees Over Bar
70 DU

08-30-18: Elizabeth

Skill:
Squat Clean & Jerk
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%

WOD 1)
Complex:  In 6′ Find Heaviest
1 Clean + 1 Front Squat + 1 Jerk

WOD 2)
Elizabeth
21-15-9
Squat Cleans 135/95
Ring Dips

08-29-18: Bench Day Sorta NFT

Skill:
20 Push Jerks @65%
*Fewest Breaks Possible

WOD:
NFT but 25′ Cap
5 Rounds
15 CG Bench Press 135/85 or 75% BW
250m Row
200m Run
5 Burpees

08-28-18: Snatch, Sit Ups

Skill:
Power Snatch
5@50%
4@60/655
3@70/75%
2@80%

WOD:
A) 3 Rounds for Time:
7 Squat Snatch @ 60%
30 Med Ball Sit Ups  20/14

OR

B) 3 Rounds for Time:
7 Power Cleans @ 60%
30 Med Ball Sit Ups  20/14
7 Goblet Squats  70/53

08-27-18: Squat – and Squat some More!

Skill:
Back Squats
8 reps @ 45/50/55/60/65/70%

WOD:
For Time / 25′ Cap
*Start with Empty Barbell
40 Barbell Squat Jumps  45/35
200m Plate Carry  45/35
400m Run
40 Back Squats  95/65
400m Run
200m Plate Carry
40 Barbell Squat Jumps

Then:
100 DU for Time
Rest Time Taken to Perform 100DU
X 3

08-24-18: Lift, Lift, 10′ AMRAP

Power Clean & Jerk:
5@50%
4@60%
3@70/75%
2@80/85%

Front Squat:
8@45/50/55/60/65%

Metcon:
10′ AMRAP
5-10-15-20…
Power Clean  135/85
5-10-15-20…
Pistol
5-10-15-20…
HSPU

08-23-18: NFT BENCH Day!!!

WOD:
10-8-6-4-2-2-2* Close Grip Bench
20 Abmats / 10 GHD
10 Good Mornings / 10 Hip Extensions
6 Walking Lunges
*Establishing a 2RM Bench