07/25/18: Jumps

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

WOD:
4 RFT – 25 Time Cap
50 DU
35 Barbell Jump Squats  45/35
20 Pullups

Extra – Just for Fun:
1 Mile Sandbag Carry for Time

07-24-18: Snatchin’

Skill:
1.  Power Snatch
5@50%
4@60%
3@70%
2@80%
1@90%
1@95%

2.  OH Squat
8@45%
5@55/65/75%
3@85%

WOD:
For Time – 7:00 Time Cap
40 Alt DB Power Snatch
30 Alt DB Squat Snatch
70/50

07/23/18: Alt EMOM

Skill:
Thrusters
8@45%
5@55, 65%
3@75, 85%
1@95%

WOD:
E3MOM x 4
In Three Minutes:
200m Run
10 Bar Over Burpees
AMRAP Thrusters  135/85
Rest 1:00

07-21-18: Partner Saturday

WOD:
Partner Filthy Fifty
50 Box Jumps
50 Pull Ups
50 KB Swings American  53/35
50 Walking Lunges
50 Push Press  115/75
50 Wall Balls
50 Burpees
50 Double Unders
Cash Out – 400m Partner Run

07-20-18: 10-20-30

Skill:
1) Power Clean & Jerk
5@50%
4@60/65%
3@70/75%

2)  Front Squat
8@45%
5@55/65%
3@75/85%

WOD:
8 AMRAP
10-20-30
Toes to Bar
HR Push Ups
Pistols (Alt)

07-19-18: 14 AMRAP

Skill:
Strict Press
8 Reps @ 45, 50, 55, 60, 65, 70%
*8 Barbell Row After Each Set  95/65

WOD:
14 AMRAP
50 Cal Row Buy In
Then
20 Wallballs 20/14
20 OH Walking Lunges 70/50 (10 Per Arm)

07-18-18: Snatches and DU

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

WOD 1.
6:00 to Find Heavy Complex of:
Hang Power Snatch + Snatch (touch n go)
Start with Empty Bar

WOD 2. 
For Time (15:00 Cap)
150 DU / 300 Singles
30 Hang Power Snatch  115/75
150 DU / 300 Singles
30 OHS

07-17-18: Heavy DL then Cardi-OH!

Skill:
Deadlifts
8@35%
5@55/65%
3@75/85%
1@95%

WOD:
For Time (25:00 Cap)
1 Mile Run
75 Burpees
1 Mile Run

07-16-18: Squat Cleans & BMU

Skill:
Squat Cleans
5@50/55%
4@60/65%
3@70/75%

WOD:
For Time:
10 Squat Cleans  155/105
10 BMU / 20 CTB pull ups
10 Squat Cleans  175/120
10 BMU / 20 CTB pull ups
10 Squat Cleans  195/135
*20 Time Cap

07-14-18: Triple 7s

WOD:
Team of Two – You Go/I Go
7 AMRAP
3 Power Clean  135/85
3 Bar Over Burpees
6 Airsquats
Rest 5
7 AMRAP
3 Front Squats  155/105
5 HSPU / 10 Bar Pushups
Rest 5
7 AMRAP
15 DU / 45 Singles
5 Deadlifts 245/155