08-22-18: Over My Head

Skill:
Hang Power Snatch
5@50/55%
4@60/65%
3@70/75%

Complex:
12′ to complete 5 Rounds of 
2 BMU / 10-8-6-4-2 TTB
10 Lunge Steps 45/35
Then, Find 2RM Touch n Go snatch

Metcon:
10′ AMRAP
15 Hang Snatch
15 OHS
*Add Weight Each Set

08-21-18: 16′ AMRAP

Skill:
Press
8@45%
5@55/65/75/80/85%
*5 BB Rows After Each Set

Metcon:
16′ AMRAP
1000m Row Buy In
200m Run
50′ Plate Carry  45/35
30 DU

CORE:
Hollow Rock
Superman
:30 on :30 off x 4 Rounds

08-20-18: Big Chipper

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

Metcon:
For Time (25′ Cap)
400m Run
40 Pullups
400m Run
60 Push Ups
400m Run
80 Abmat Situps
400m Run
100 Airsquats

08-17-18: Freaky Friday

WOD:
30 Min AMRAP
.5 Assault Bike
40 Cleans  95/65
800m Run
50 Pull Ups
.5 Bike
30 Front Squats
800m Run
20 BMU / 40 Bar Over Burpees

08-16-18: Climbin’

Thrusters:
8@45%
5@55/65/75%
3@85/95%

Metcon:
2 Rounds for Time
100 Walking Lunges
40 HSPU 
2 Rope Climbs 15′

08-15-18: Jump & Snatch OR Bike & Row

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

Complex & Metcon:
On a 20′ Running Clock:
~5′ to Find 1 RM Snatch
*No More Than 5 Attempts
*Start with an Empty Bar
~2′ Rest and Transition to:
~13′ AMRAP
100 DU / 250 Singles
20 Snatches  135/95

For Non-Snatchers:
5 Mile Assault Bike
2000m Row
2.5 Mile Assault Bike
1000m Row
20′ Cap

08-14-18: 10 Rounds….

Skill:
6 Rounds x 6 Reps
Close Grip Bench Press – start at 50% and go up to heavy 6
DB Bent Over Rows (Each Arm) – start medium weight and go up

WOD:
10 Rounds for Time
100m Run
10 Burpees

Post WOD:
3 Attempts at Max TTB

08-13-18: DT

Skill:
Hang Squat Clean & Jerk
5@50%
4@60%
3@70 & 80%
After 80%, omit the jerk and add weight to find 1RM Hang Squat Clean

WOD:
DT
For Time, 5 Rounds of:
12 Deadlift  155/105
9 Hang Cleans
6 STO

08-11-18: Saturday Team WOD

WOD:
As a Team of 3-4
100 Cal Row
100 Alt DB Snatch  50/35
100 Wallballs
100 Cal Assault Bike
*E4MOM:  Team 200m Run

08-10-18: Can you Burpee?

Skill:
Backsquats
8@45%
5@55/65/75%
3@85%
1@90 to 95%

WOD:
2′ AMRAP x 5 Rounds
25 DU / 75 Singles
3 DL  155/105
3 Power Cleans
Max Bar Over Burpees in Remainder of Time
*Rest 2:00 Between Rounds
Score is Cumulative Number of Burpees for All 5 Rounds