08-09-18: Fran Likes to Run

Skill:
Thrusters
8@45%
5@55%
5@65%
5@75%
5@80%
5@85%

WOD:
For Time (25′ Cap)
21 Thrusters  95/65
200m Run
21 Pull ups
200m Run
15 Thrusters
200m Run
15 Pull ups
200m Run
9 Thrusters
200m Run
9 Pull ups
200m Run

08-08-18: Bench NFT – It’s Still Hard

WOD:
7 Rounds NFT
7 CG Bench Press  135/85
7 Bent Over Row  95/65
250m Row
200m Run

08-07-18: It’s Only Tuesday?

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

Front Squats
8@45%
5@55%
5@65%
3@75%
3@85%
1@95%

8′ AMRAP
10 DB Hang Squat Clean + STO  (5 Rt/5 L)
30 DU / 75 Singles
10 DB Front Squats
30 DU / 75 Singles
70/50/35

08-06-18: Monday Madness

1.  Push Press
   8@45%, 50%, 55%, 60%, 65%, 70%
   *5 Strict Pullups After Each Set
2. For Time (25:00 Cap)
   100 Walking Lunges
   75 Situps
   50 Pushups
   50 Box Jumps  24/20
   50 Pushups
   75 Situps
   100 Walking Lunges

08-03-18: TGIF

Skill:
Hang Squat Snatch or Hang Power Clean
5@50%
4@60%
3@70%
3@75%
2@80%
2@85%

WOD 1.
For Time:
20 Power Snatch/Power Cleans @60%
*as few breaks as possible

WOD 2.
For Time – 4 Rounds
75 DU / 150 Singles
400m Run
200m Log/Plate Carry
*25:00 Time Cap

08-01-18: Deadlifts & 3 Rounds

Skill:
Deadlifts
8@45/50/55/60/65/70%

Metcon:
3 RFT
25 DB STO  40/25
50 Abmat Situps
15 DB Front Squats

07-31-18: 11 and 9

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

WOD 1.
In 11:00 Complete:
30 Plate OH Lunge Steps  45/35
Then Find 1 RM Clean
(Start with Empty Barbell)
*After 30 Lunge Buy in and Initial Lift, Perform 15 Jumping Lunges Before Each Subsequent Lift Attempt 

WOD 2.
9:00 AMRAP Ladder
1-2-3-4-5-6-7…..
Power Clean  165/115
Front Squat
S2OH
*50m Run After Each Round

07-30-18: Burpees are Treats

Skill:
Thrusters
8@45/50/55/60%

WOD:
For Time – 21 Time Cap
50 American KB Swings  53/44/35
50 HR Push Ups
50 Wallballs  20-10’/14-9′
50 Pullups
*At 0:00 and E3MO3M – 5 Burpees

07-27-18: Me So Dizzy

Skill:
5 x 8 Reps DB Strict Press
5 x 10 Reps KB Sumo Deadlift
*Start Med and Go Up

WOD:
18 AMRAP
200′ Shuttle Run
40 Airsquats
200′ Shuttle Run
30 HR Push Ups
200′ Shuttle Run
20 TTB

07-26-18: NFT WHOOOOO HOOOOO!

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

WOD:
5 Rounds NFT
10 CG Bench Press  185/105
25 Abmat Situps
100m Run / 20/15 Cal Assault Bike