04-17-18: More Comp WODs…..

WOD 1.
8:00 AMRAP
30 Wallballs
20 Cal Row
10 TTB

WOD 2.
9:00 AMRAP
3 DBalls
6 Burpees
6 DBalls
12 Burpees
12 DBalls
24 Burpees
24 DBalls
48 Burpees
48 DBalls
96 Burpees

04-16-18: Rise Comp WODs

Skill:
Power Clean + Front Squat Ladder

WOD: Knockout
EMOM x 10
10 DB STO  35/20
30 DU / 60 Singles
*If you fail to finish round EMOM, continue on AMRAP for 10 min.

04-13-05: 4 Rounds

Skill:
Warm Up Power Snatch and Squat Clean

WOD:
4 Rounds for Time
5 Power Snatch  135/85
10 Wallballs
200m Run
5x:  1 DL + 1 Squat Clean
200m Run

Optional WODS:
100 Burpees for Time
or 15 Min Max Cal on Assault Bike

04-12-18: Pick Your Poison

Choose Two:
WOD I.  100 Burpees for Time
WOD 2.  15 Minutes Max Calories on the Assault Bike
WOD 3.  NFT
40-30-20-10
Abmat Sit Ups
Russian KB Swings

03-05-18: DL + Cardio Time

Skill:
Deadlifts
8@40%
6@50/60%
4@65/70%
3@75/80%

WOD:
For Time – 18 Time Cap
30/24 Cal Assault Bike
60 Abmat Situps
30 Goblet Squats  53/35
100 DU / 300 Singles
30 Goblet Squats  53/35
60 Abmat Situps
15/10 Cal Assault Bike

03-02-18: 18.2

WOD:
For Time
1-10
DB Squat 50/35
Bar Facing Burpee

With Remaining Time of 12:00:
1 RM Clean

03-01-18: Bench Day!

Skill:
Power Clean + Jerk
5@50%
4@60%
3@70%
3@75%

WOD:
5 Rounds
7 CGBench
2 PC + Jerk @80% & go up
25 DU/ 75 Singles
200m Burden Carry

02-28-18: Row for Time

WOD:
3 Rounds
1000m Row
20 Burpees
10 DBall Over Shoulder  150/100/75/50
10 Ring Muscle Ups/15 CTB Pullups + 15 Ring Dips
*Record Time of Each Row

02-27-18: Death by Wallballs

Skill:
Strict Press
8@40%
6@50/55/60%
3@65/75/80%

WOD:
EMOM Wallball Ladder
3-6-9-12-18-21-24-27….
When You Fail….
3 Rounds
400m Run
15/10 AB Cal

02-26-18: Monday Alternating EMOM

Skill:
Deadlift 
8@45/55%
6@65/75%
3@85%

WOD:
5 Rounds Alternating EMOM
1.  2-4-6-8-10 Power Clean  135/85
2.  30 DU/ 90 Singles
3.  10-8-6-4-2 Front Squat
4.  12/9 Assault Bike Calories
5.  1:00 Rest